Sherri R. Betz, PT
Article Archive
There are ways to combat the seemingly inevitable decline in bone density that occurs as adults age, but do traditional Pilates and yoga programs make the grade? And if so, which exercises help, and which are contraindicated for clients whose bone density levels are already low?
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After age 50, adults typically lose about 1% of their leg strength and 0.5% of their bone mineral density (Gourlay et al. 2012) every year. There are ways to combat this seemingly inevitable decline, but do traditional Pilates and yoga programs make the grade?
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After working with an older adult (aged 82–92) for 10 years, I was troubled to discover that she had begun having difficulty getting out of the waiting room chair before embarking on our weekly Pilates session. What was I missing? She had faithfully completed Reformer Footwork, Eve’s Lunge and Side Splits, as well as Standing Leg Pumps on the Wunda chair, each week. Why was she continuing to lose leg strength?
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Building Bone: Concepts and Controversies
The positive role that resistance training can play in building and maintaining bone and muscle tissue is well established. But how do other types of exercise affect bone? Recent research findings are sobering.
Walking
Walking does not build bone. Shocked? Doesn’t everyone say, “I don’t understand how I got osteoporosis. I walk. . . .” Most studies show that walking either doesn’t affect bone or may at best prevent bone loss (Martyn-St. James & Carroll 2008).
Find out who is at risk for fracture and which exercises they should avoid.
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