Here is your weekly post to get your body and mind motivated for the week ahead. Each week we’ll send out exercises and a healthy recipe for you to focus on and why. If you have any specific areas of your body that you would like exercises for please message me and I will try and include it in the next email ….see below for why you need to strengthen your bones.
Bone Density – why it matters and how Pilates can help
My friend fell over and broke her wrist last month so I’ve focussed on increasing bone density this month in the Pilates classes. Do you know if your bones in good shape?
Does bone density matter?
Bone density is the amount of bone mineral in bone tissue. Too little can mean you are more likely to suffer from broken bones – a condition called osteoporosis. The risk of this increases post menopause so it’s worth taking note early and looking after your bones. This can be done with a good diet and with weight bearing exercise.
If you are concerned about your bone density – perhaps you have had a post-menopause fracture or there is family history – ask your GP about a bone density scan. If you have thyroid problems, talk to your GP as some conditions can affect bone density.
What is osteoporosis?
Osteoporosis means ‘porous bones’ and those with the condition have low bone mass or brittle bones. This can lead to fractures, especially in the spine and hips. Osteopenia is a pre-cursor to osteoporosis. If there is any doubt about your bone health, you must inform your Pilates teacher who can modify your exercise programme for you. [or: let me know so that I can modify your exercise programme for you.]
What affects bone density?
The process of bone formation begins in the womb and continues until late adolescence – this is when it is crucial to have enough calcium and vitamin D in your diet. But what if your adolescence is a distant memory? Is it too late to look after your bones? There is not arguing that good nutrition in childhood contributes enormously to healthy bones, however there is plenty you can do to improve your bone health.
Two quick exercises –
Press up – on your hands and knees and push down and up to strengthen your arms! Repeat 8 times, rest and repeat.
Swimming – on your hands and knees. Shoulders over your hands and hips over your knees, engage your core and lengthen you right hand and left leg away keeping your torso still. Repeat 6 times each side.
In my next blog, I talk about changes you can make to your diet to improve your bone health but see below for a great bone and skin strengthening receipt with bone broth!