Osteoporosis is a common concern for a number of different populations, including ageing adults, post-menopausal women and those with low bone density. Whilst many sufferers may wonder whether movement is wise, exercise for Osteoporosis is very beneficial, and Pilates is a low-impact, evidence-backed approach which supports bone health, strength and confidence.
Read on to find out more about why Pilates is a great form of exercise for Osteoporosis.
What is Osteoporosis?
Osteoporosis is a medical condition in which bones become brittle and fragile due to tissue loss; this typically occurs as a result of hormonal changes, or deficiency in calcium or vitamin D.
It develops gradually over a number of years and is usually only diagnosed when a fall or impact causes a bone to break or fracture because they are weaker and more fragile.
Women are at higher risk of Osteoporosis than men due to hormonal changes which affect bone density, particularly around the menopause.
Consistent exercise is important for both preventing and treating the effects of Osteoporosis by conserving bone tissue and reducing the rate of bone loss.
Why Exercise is Essential for Bone Health
Weight-bearing exercise and resistance exercise play a particularly important part in improving bone density and therefore helping to prevent Osteoporosis.
It may seem daunting to consider exercise for Osteoporosis, especially for those feeling physically fragile.
However exercise is the best way to gain strength in both your muscles and your bones, and is very unlikely to damage your bones itself, according to the Royal Osteoporosis Society.
Exercise has a number of health benefits alongside building strength, such as improved balance, reducing the risk of other medical conditions and improved brain function.
In contrast, inactivity can worsen bone weakness as tissue is more readily lost. Improved muscle strength protects bones, meaning that it’s important to prioritise exercise for Osteoporosis.
Why is Pilates a Good Form of Exercise for Osteoporosis?
Low-Impact, But Builds Strength
Pilates has a focus on controlled, resistance-based movements rather than high impact training.
This makes it perfect for those who want to strengthen the muscles which support and protect bones.
Pilates doesn’t feature jumping or sudden force, again making it a good exercise for Osteoporosis.
Improves Posture and Spinal Support
As well as building muscle strength, Pilates is a good exercise for Osteoporosis due to its emphasis on spinal alignment and extension.
Good posture is important as it reduces pressure and wear on your joints, especially in the spine, giving better overall strength and helping to reduce the risk of injury.
Enhances Balance and Coordination
Pilates is helpful for improving body awareness and balance, reducing the risk of trips and falls, which can be especially dangerous for those with weaker bones.
It also helps to improve functional strength for daily activities, which is a great bonus for those suffering from Osteoporosis.
Encourages Safe Movement Patterns
Pilates is based on repeated movements which build body confidence in a safe environment.
Many of these movements are translatable across many areas of life, helping participants to learn how to move, lift and rotate safely whilst avoiding risky spinal flexion and compression.
This makes it a very helpful form of exercise for Osteoporosis as it builds confidence in everyday movement, and for those who may have lost that confidence, it allows them to become familiar with ways of moving which will help them to build strength.
What Makes Pilates Safer Than Many Other Exercises
Pilates classes offer a safe space to become familiar with movements which Osteoporosis sufferers may have lost confidence in, as well as gaining muscle strength which helps support bones.
Unlike some other forms of exercise, there is a focus on quality over quantity in Pilates, meaning that for those just starting out, there is no barrier to entry dependent on fitness or experience – and under a good instructor, anyone can learn proper form and get the most out of it.
In fact, a well-trained instructor will be able to help each participant by modifying exercises dependent on experience, strength, and health conditions such as Osteoporosis.
At New Healthy Body, all our instructors are highly qualified and experienced and able to adapt or modify all Pilates exercises to work around health conditions or injuries which may influence participation.
All participates are prescribed bespoke exercises within the group environment to ensure they work safe and effectively and reach their goals.
Getting Started with New Healthy Body
If you’d like to start Pilates in 2026, New Healthy Body would love to hear from you!
Whether you’re concerned about bone strength, want to meet new people or just fancy trying a new form of exercise, our expertise and supportive approach will make sure you quickly become familiar with Pilates and see its benefits in your life.
We offer in-person classes at our Sheffield studio, as well as online sessions for those who would rather take part from home, meaning there are a range of options on offer.
You don’t need any prior familiarity with Pilates to get involved, as all of our instructors are trained in supporting beginners as well as more experienced participants to engage in and benefit from our Pilates classes.
Stronger bones and stronger confidence in 2026
If you have low bone density or Osteoporosis, it doesn’t mean that you have to slow down. Pilates is a great way to keep moving safely, build strength and regain trust in your body.
If you’re ready to build confidence and strength in 2026, we would love to be part of your journey.
You can find out more about the classes we offer on our website, whether you’d like to attend in person or online from the comfort of your own home.
We’d love to make you feel as confident as possible as you begin Pilates, so please feel free to get in contact if you’d like to have a conversation about your health conditions, specific needs or any concerns that you might have.
We believe that Pilates is the best form of exercise for osteoporosis, and we can’t wait for you to try it out too.