Menopause Series Part 1 – Bone Density. Reduce your risk of developing osteopenia and osteoporosis.

Welcome to another edition of Lets Talk Pilates! This is the first installment of a 3 part series I’ve written on some of the most common issues women face during menopause, and how Pilates can help.

The hormonal changes during the perimenopause and menopause lead to a reduction in bone mass, but there are things you can do to reduce your risk of developing osteopenia and osteoporosis.

Regular exercise is one of your main allies. Adults up to the age of 64 are recommended to do 2.5 hours of moderate cardio every week. Weight bearing and whole-body muscle strengthening activities are recommended 2 or more days a week, and that’s where Pilates is your perfect partner.

Pilates is a low impact, full body workout which uses your bodyweight. Its precise movements are easily adaptable to suit a wide range of fitness levels and experience, plus you don’t need any equipment other than a mat.

Pilates On Tap, will ensure that you work your whole body every session. Our clever customisation feature allows you to choose your focus areas, this will account for 50% of the exercises in your bespoke guided class. The other 50% will work the rest of your body to keep you balanced.

Another important factor is to maintain a healthy BMI. Pilates can help you loose body fat and keep your weight at a healthy level. Remember the importance of consuming calcium rich foods, too. Food rich in calcium include dairy products, sardines and tinned salmon, seeds, kale, spinach, almonds and almond milk, tofu and soy milk, oats and oat milk, and even oranges! Taking vitamin D, or getting your natural dose in the sun, will aid calcium absorption.

If you’ve already been diagnosed with osteoporosis, you should ask your doctor for guidance regarding what exercise is suitable for you. Twisting of the spine or deep flexion may be not permitted. Balance exercises could also pose a risk through falling.


As always, if you have any questions I’d love to hear from you. Please reach out to me on hello@pilatesontap.co.uk or via the socials below.

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