Osteoporosis is a disease characterized by low bone mass and micro-architectural deterioration of bone tissue leading to enhanced bone fragility and a consequent increase in fracture risk. A simple definition: the loss of bone mass. Peak bone mass is developed during childhood and the early adult years. Peak bone mass is achieved by 18 – 22 years of age. Diet, activity and obesity play a big role in the development of bone mass.
There are two types of bone in the body, cortical bone makes up 80 % of the skeletal mass. Studies have shown that calcellous bone begins to decrease in our 30’s, whereas the cortical bone remains constant until the age of 50. Calcellous bone is found in the vertebral spine and the neck of the long bones. The thoracic spine is the area of greatest risk. In our computerized society the risk increases, with thoracic flexion over the computer keyboard, repetitive strain in the neck, shoulders and wrists.
Statistics show that one in every two women and one in every four men are at risk for Osteoporosis. Affecting approximately 44million.
The type of physical activity that aids in prevention is weight bearing, movement against gravity. The exercises can be of high or low impact depending on the individual. The goal is to get the muscle to pull on the tendon to pull on the bone to stimulate bone growth. There are contraindicated exercises for osteoporosis and osteopenia. Exercises to be avoided are flexion, hyperextension and excessive rotation. It is best to work in a neutral spine position and gain body awareness of the deeper intrinsic muscles that the Pilates method uses.