Yoga and Pilates can help you to increase your bone density, reduce the risk of fractures and help you to feel great!
Osteoporosis is a medical condition that diminishes the strength of bones, rendering them delicate and prone to fractures. The progression of this condition is gradual and can span over numerous years, often going undetected until a bone fracture occurs as a result of a fall or sudden forceful impact. Among individuals with osteoporosis, the most prevalent fractures are those of the wrist!
Osteoporosis affects a lot more women than men, but men and even children can have osteoporosis.
Do’s and don’ts if you have osteoporosis:
Don’t do this:
- Flex your spine i.e. bending forward at the waist e.g. to pick things up off the floor or whilst say hoovering
- Sit-ups
- Sit or stand with poor posture
- Twist the spine (if you have osteoporosis in the spine)
- High impact exercise
Do this:
- Keep your muscles and bones strong with exercise
- Strengthen your muscles with exercises using your body weight, weights and resistance bands
- Weight bearing and resistance training exercises to strengthen your bones
- Strengthen your core muscles
- Exercises which help to improve your balance
- Improve your flexibility
- Improve your posture
- Consume lots of calcium and vitamin D rich foods
Foods that are good sources of calcium:
- milk, cheese and other dairy foods
- green leafy vegetables, such as broccoli, cabbage and okra, but not spinach (spinach contains oxalate which reduces calcium absorption)
- soya beans
- tofu
- plant-based drinks (such as soya drink) with added calcium
- nuts
- bread and anything made with fortified flour
- fish where you eat the bones, such as sardines
Good sources of vitamin D:
- sunshine
- oily fish, such as salmon, sardines and mackerel
- egg yolk
- fortified foods with vitamin D
In the UK, there are more than 3.5 million individuals who have osteoporosis. Practicing yoga regularly can help to strengthen your bones to prevent osteoporosis. Taking care of your bone health is important, and it’s never too soon to start!