Osteoporosis is a condition where bones lose density and become more fragile, making them easier to break. In Australia, about half of women and one-third of men over 60 have osteoporosis. Because of this, roughly 50% of older women and 33% of older men will suffer a fracture related to weak bones. Hip, spine and wrist breaks are common and can lead to long hospital stays or loss of independence. A healthy diet (with plenty of calcium and vitamin D) and regular exercise throughout life can reduce the risk of osteoporosis.
Preventing osteoporosis matters because fractures in older people have serious consequences. Most breaks occur after a fall. When bones are weak, even a minor slip can cause a fracture – and hip fractures in seniors can lead to disability or even higher risk of death.
The good news is that exercise helps. Moving regularly slows bone loss and even builds bone strength. Exercise also builds muscle and improves balance, which cuts the chance of falling in the first place. In short, exercising safely now keeps you steadier on your feet and helps protect your bones against future breaks.
Resistance Exercise Builds Bone Density
Weight-bearing and resistance training are key to keeping bones strong. Bones are living tissue that adapt to stress – they actually grow stronger when you challenge them. When you do exercises involving moving against resistance, the mechanical load on the bones sends a signal to the bone-building cells. One review found that doing resistance or high-impact exercise just 2–3 times a week for a year can maintain or even increase bone density in the spine and hips. In practice, this means exercises – especially using enough weight or resistance to feel your muscles working – help strengthen your hips, legs and spine. As the old saying goes, “What doesn’t challenge the muscle, won’t challenge the bone.” Research agrees: progressive resistance training is one of the most effective ways to build bone.
Pilates for Posture, Strength and Balance
Pilates is a great complement to strength training for bone health. While some see it as low-impact exercise system it actually uses significant resistances in complex whole body movement patterns in a variety of weight bearing positions such as sitting, kneeling, all fours and standing. These loaded movements stimulate the bones and muscles in varying areas that support them. Studies suggest that Pilates can improve muscle strength and posture, which indirectly helps bone health.
Equally important, Pilates shines at balance and coordination, which are crucial for fall prevention. Exercises train the stabilising muscles around your hips and core. Better balance and a stronger core mean you’re steadier on your feet and more likely to catch yourself if you stumble. This matters because most osteoporotic fractures happen after a fall. By improving posture (e.g. sitting/standing tall) and body awareness, Pilates helps you move more safely in daily life. In short, adding Pilates exercises to your routine can boost your strength and balance while being gentle on your joints.
Our physiotherapy team is here to help you get started. We offer individualised exercise programs and Pilates sessions for all ages and fitness levels. Whether you’re a complete beginner or already active, we can tailor a safe, effective plan just for you. By exercising regularly and safely – with the right blend of strength, balance and posture training – you’ll be giving your bones the best chance to stay strong into the future.
References
Osteoporosis and exercise, BetterHealth
Prevention of Fractures in Older People with Calcium and Vitamin D, PubMed Central
Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis, PubMed
Pilates for Osteoporosis: Safety, Benefits, and Risks, Healthline
The Science Behind Pilates and Osteoporosis, Pilates Association Australia
