There are two main types of bone cells that aid regeneration of bone, called osteoclasts and osteoblasts. 

Osteoclasts break down old bone; act as bone dissolving cells; and are responsible for bone resorption. They also act as a calcium reservoir if you have a mineral deficiency.  

Osteoblasts on the other hand replace the bone.  

Between our mid 20s and 30s our bone mass density (BMD) remains relatively stable with osteoblasts and osteoclasts both doing their jobs. 

However, after the age of 35, there is a natural gradual loss of bone.  This loss is more pronounced in women than men because falling levels of the hormone oestrogen cause the osteoclasts to work harder than the osteoblasts. 

Osteoclasts also act as a calcium reservoir if you have a mineral deficiency, because calcium levels must be controlled to ensure proper blood clotting, nerve, and muscle function. 

When blood calcium levels are low, osteoclasts break down bone and release calcium into the blood. 

This action of breaking bone down makes bones less strong and more prone to breakages.  

You may have heard of “osteopenia” and “osteoporosis”. These both refer to levels of bone density. The former means that you are more likely to fracture a bone than the average person, but less likely to fracture a bone than someone with osteoporosis.

A study on the effects of clinical Pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis, concluded that: “Pilates is effective to increase BMD (bone mass density); QOL (quality of life) and walking distance and is also beneficial to relieve pain. 

Physiotherapists can use Pilates Exercises for subjects with osteoporosis in clinics.” 

If you are already suffering from osteopenia or osteoporosis and are considering trying Pilates to slow down and improve your condition, please speak to your Pilates teacher before starting a class.

While we’ll always pay special attention to proper alignment, it is especially important if you have osteopenia or osteoporosis. 

It’s also important to incorporate standing exercises into the workout, as the bones need vertical force to rebuild. 

Some excellent exercises for osteoporosis include:

• Side lying exercises, like the one pictured, to strengthen the hips;

• Exercises in all-fours kneeling, such as pointer, donkey kicks, fire hydrants and leg-pull front prep (with special attention to maintaining neutral spine);

• Abdominal exercises lying on the back such as toe taps, single leg stretch, and double leg stretch (always with the head down)

• Standing exercises such as Lat pull and other shoulder and back exercises with resistance.

If you already have osteopenia or osteoporosis, it’s essential that you let your teacher know and follow their guidance.  

Exercise, especially Pilates, is very important when a diagnosis of osteoporosis or osteopenia is made. 

Once signed off by your specialist, make a Pilates class a regular part of your rehabilitation protocol.  

Thiw ill help you in maintaining your bone mass, improving strength and flexibility, and improving balance. This in turn reduces the risk of falls and therefore risk of fractures.