Exercise for Osteoporosis: Be Specific, Be Targeted
Osteoporosis is a condition that requires special attention when it comes to exercise. As a Pilates Teacher you know the incredible benefits that pilates offers, but understanding how to tailor programs for individuals with osteoporosis is an important skill to build. In this blog post, we'll explore some key considerations and strategies for incorporating targeted Pilates exercises to support bone health.
Be Specific and Targeted: When designing Pilates routines for clients with osteoporosis, it's important to focus on exercises that directly loads the bones. This can be achieved through weight-bearing activities or muscle contractions that pull on these attachment sites. By addressing the specific areas prone to low bone density and fractures, such as the hip, spine, and wrist, we can effectively strengthen and support these vulnerable regions.
Challenge with Impact: To make a real impact on bone density, it's necessary to go beyond the regular level of impact that occurs with daily activities. The inclusion of Impact exercises is an important aspect of all Osteoporosis exercise programs. These Impact exercises should aim to have a load of 2-4 times body weight. However, it's important to consider each client's individual circumstances, including their fracture risk and exercise history, when incorporating these impact exercises.
Embrace Progressive Overload: Bones adapt to repetitive loads over time, so it's crucial to continuously challenge them for ongoing progress. To ensure this progress, it's essential to incorporate progressive overload into our Pilates programs. You should aim to gradually increase the intensity and demands placed on your clients to promote continuous adaptation. This progression can involve increasing resistance, adding repetitions, or introducing more challenging variations of an exercise.
As Pilates Teachers we have an incredible opportunity to make a positive impact on the lives of individuals living with osteoporosis. By being specific and targeted in our exercise selection, incorporating impact exercises, and embracing progressive overload, we can help improve bone health and support our clients in their journey toward a stronger, more resilient body. Remember to consider each client's unique needs and consult with healthcare professionals when necessary.