When it comes to recommendations on how to maintain bone health, many people think of calcium supplements, weight training, or walking with pilates often flying under the radar.
Whether you’re trying to prevent osteoporosis or stay strong and stable as you age, the traditional pilates method is an intelligent and sustainable movement strategy.
As we age, our bones naturally lose density. This process is even more pronounced in postmenopausal women, due to decreased estrogen levels, but it can affect anyone. Over time, bone loss can lead to osteopenia or osteoporosis, increasing the risk of fractures—particularly in the hips, spine, and wrists.
But here’s the good news: bones are living tissue. Just like muscles, they respond to movement. The key is choosing exercises that stimulate bone building without increasing fracture risk—and that’s where pilates shines.
The method uses your own body weight and graded springs for specific and individual resistance exercises to build muscular strength and place load on the entire body, including bones.
Now strength training does this too and is the main reason it is recommended for increasing bone density.
So, which is better for bone health? Pilates or strength training?
Both…and it depends on the individual!
One of the most beneficial aspects of the original pilates method is joint and spine preservation and function.
Mobility, decompression and elongation of the spine and joints is a foundation principle and why so many people with injuries get amazing results with pilates.
On the other hand, strength training places a compressive force through the joints and spine which may lead to joint or spine issues if strength training exercises are done incorrectly.
If you have osteoporosis or compromised joints, there are certain exercises and movements that may do more harm than good.
The spine is one of the most common fracture sites in people with osteoporosis and as bone loss progresses, many people develop kyphosis, a rounded upper back posture that can lead to a stooped appearance and pain.
Postural integrity and maintaining an upright spine using a safe range of movement, with the assistance of the pilates equipment prevents this stooped posture.
This leads to less pressure on the spine, improved breathing, and a stronger foundation for movement.
Pilates isn’t just about flexibility or a toned core—it’s a whole-body strategy to support longevity and quality of life. With the right modifications and expert instruction, it can be a powerful ally in preventing fractures, improving posture, and maintaining independence.
Whether you’re managing osteoporosis or just looking to protect your bones for the long run, consider adding pilates to your weekly routine. Your spine, hips, and future self will thank you.
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