pilates

• By sdivas
• Posted July 16, 2009 at 11:12 am
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Hello Rainie, please check www.therapilates.com (Sherri Betz); also Karena Thek Lineback has a dvd "Pilates for Healthy Bodies" which features a woman demonstrating exercises for osteoporosis. Karena's dvd - 2009. Karena's website www.osteopilates.com. Karena and Sherri are both community members. If you have any questions, please post or you can use the Message (above) to contact Sherri and Karena with questions. Also, please use Search (above) for previous posts from Karena and Sherri. Thanks. Sandi

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• By karenatheklineback
• Posted July 16, 2009 at 12:31 pm
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Hello, Raine
and special thanks to Sandi for mentioning my dvd. Weight-bearing exercise can increase bone density but keep in mind that post-menopause it is very difficult to increase bone density. The value of a Pilates program becomes less about increasing bone density at that point than decreasing fracture risk. Fracture risk is reduced when balance and coordination improve and when muscle tone is added. Increased strength and musculature seems to have a protective effect on the bones if a fall does occur. Pilates is also excellent for core strength (but remember NO SIT-UPs or CRUNCHES!) which improves balance. Pilates is about improving coordination which prevents falls. So altogether these things make Pilates very helpful for preventing fracture even if you are at a point when it may be difficult to increase bone density.
Best of luck and health and please let me know how it goes.
Karena
www.osteopilates.com

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• By karenatheklineback
• Posted July 16, 2009 at 12:34 pm
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Hello Again, Raine
You asked about diet.... The only study I have come across is from the NIH. The study showed that diet and exercise together have a cumulative effect that is greater than their parts. So say diet alone increased bone density 1 point and exercise alone increased bone density 1 point (I am making these numbers up for simplicity sake, by the way) then diet and exercise don't equal 2 points. They equal something more like 3 points.
Make sense?
Karena

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• By Jaden
• Posted July 16, 2009 at 6:47 pm
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Hi Karen,

I commonly incorporate sit-ups and push-ups in my weight work-outs. Why do you not recommend sit-ups? I haven't heard this before.

-Jaden

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• By karenatheklineback
• Posted July 16, 2009 at 7:00 pm
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HI, Jaden
Sit-ups are a huge fracture risk for anyone with low bone density of the spine. Did I say huge? I meant HUGE! I will never forget lying next to someone in an exercise class and hearing a pop. Her spine had fractured. She never told the instructor she had low bone density and unfortunately, I'm not sure if it would have mattered. Most people (doctors, fitness instructors, chiropractors) are not aware that flexing the spine against pressure or gravity is a huge fracture risk. The information is available at the NIH. Now the studies of course have not been done because it would be unethical but the stories are numerous, recorded and heeded. I am going to start a new discussion and expound on it. It is one of my pet projects: trying to get the information out safe exercise with osteoporosis. Karena

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• By rainie
• Posted July 17, 2009 at 12:20 pm
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Thank you Karena and others for your helpful responses. Someone inquired about push-ups; are those OK if done, "women's style", with a flat back? How about hand weights? I was told by a personal trainer with whom I met once that these were safe.
Thank you!
Rainie

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• By sdivas
• Posted October 7, 2009 at 8:51 pm
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Bumping

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