Pilates and Osteoporosis: Strengthen Your Bones and Your Confidence

In Mexico, more than 10 million people live with low bone density, according to the Ministry of Health. The Pilates method can be a key ally in preventing fractures, improving mobility, and restoring confidence in movement.

Osteoporosis is often called a silent condition because it weakens the bones without showing clear symptoms — until a fracture occurs. It mainly affects the hips, spine, and wrists, and in Mexico, data from the Mexican Social Security Institute (IMSS) and the Mexican Foundation for Bone Health show that one in three women and one in five men over 50 have osteoporosis or its earlier stage, osteopenia.

But there’s good news: staying active and practicing Pilates can make a real difference. It helps improve muscle strength, balance, posture, and overall quality of life.

Osteoporosis vs. Osteopenia: Understanding the Difference

• Osteoporosis: Bones lose density and become more fragile, increasing the risk of fractures. It doesn’t cause pain itself, but fractures can lead to chronic pain and reduced mobility.

• Osteopenia: A milder reduction in bone density. If detected early, it can often be managed or even reversed through proper nutrition, supplementation, and mindful movement.

From around age 35, both men and women naturally begin to lose bone mass. In women, this process accelerates after menopause due to the drop in estrogen — a hormone essential for bone health.

Why Pilates Helps with Osteoporosis

Pilates is a low-impact form of exercise that strengthens muscles, improves posture, and gently stimulates bone density through controlled resistance. It also helps prevent falls, one of the leading causes of fractures in older adults.

Pilates strengthens the core muscles, hips, and spine stabilizers — all essential for maintaining balance and stability. It also teaches body awareness and proper alignment, protecting the vertebrae and reducing the risk of injury.

Proven Benefits of Pilates for Osteoporosis

• Builds muscle strength and stability

• Improves balance and coordination, lowering the risk of falls

• Enhances mobility and posture

• Helps maintain bone mass and flexibility

• Promotes calmness and body awareness

  
  

A 2022 study published in the Journal of Bodywork and Movement Therapies found that postmenopausal women who practiced Pilates for six months improved their core strength, spinal bone density, and postural balance.

Recommended and Restricted Exercises

Safe and Recommended Exercises:

• Stability work on the reformer or mat (without deep flexion)

• Gentle spinal extension exercises

• Controlled arm and leg movements with mindful breathing

• Resistance work using bands or light weights

• Balance and coordination training

  
  

Exercises to Avoid:

• Deep forward bends or twisting the torso

• High-impact or jerky movements

• Rotating or flexing the spine under load

  
  

Always practice under the supervision of a qualified Pilates instructor or physiotherapist who understands how to adapt exercises to your specific condition.

How to Prevent and Manage Osteoporosis

Healthy lifestyle habits make all the difference:

• Eat calcium- and vitamin D-rich foods such as dairy, almonds, sardines, and leafy greens, and get moderate sun exposure.

• Avoid smoking and excessive alcohol, as both reduce bone density.

• Incorporate strength and balance exercises, including Pilates, walking, and functional training.

• Get enough sleep and manage stress, since excess cortisol can weaken bones.

• Schedule a bone density scan (DEXA) every two years if you’re over 50 or have risk factors.

Pilates: Move with Confidence

At Mindbody Mexico, we adapt the Pilates method to every stage of life. If you’ve been diagnosed with osteopenia or osteoporosis, our classes are designed to strengthen your body safely, restore mobility, and help prevent injuries.

Book your session via WhatsApp: +52 55 7321 6082  Private and in-studio classes available

Remember: conscious movement not only strengthens your bones — it rebuilds your confidence. Each breath on the reformer is a step toward a more stable, active, and fulfilling life.