Review of Bone‑Friendly Pilates: Training with Osteoporosis in Mind

Snapshot
Bone likes load and consistency. Pilates offers both—if you select exercises that respect spinal safety whilst challenging hips and legs.

What it is
Weight‑bearing, balance and hip loading with an eye on spine‑flexion caution where advised by your clinician.

Who it suits
- Adults managing osteopenia/osteoporosis (cleared to exercise).
- Anyone 50+ building confidence with strength.

Strengths
- Improves balance (fall risk ↓).
- Builds hip and leg strength; teaches safe hinge/squat patterns.
- Easy to dose frequently.

Watch‑outs
- Many are told to avoid deep spinal flexion/rotation; individual guidance matters.
- Prioritise neutral spine, hip hinging, and loaded carries where appropriate.

How to try
- Sit‑to‑stand to box: 3×8.
- Wall push‑ups: 3×8–10.
- Farmer’s carry (light DBs): 3×30–45 seconds.
- Heel raises: 3×10.

Verdict
Pilates can be a bone‑friendly cornerstone—steady, safe, and quietly empowering when paired with sensible progress and medical advice.

-Mariam