Osteopenia and Osteoporosis: What Every Active Adult Should Know

Pilates resistance training is important for Bone Health

We've just had World Osteoporosis Day (20th October), so I thought it would be timely to create this Blog.

As we get older, we all start to think a little more about how to keep our bodies strong, steady, and healthy. For many people over 45, that includes paying attention to bone health, especially as terms like osteopenia and osteoporosis become more common du

ring check-ups.

If you’ve heard these words and felt a bit unsure about what they mean (or what you can do about them), you’re not alone. The good news is that with the right kind of movement (especially Pilates!) you can take positive, practical steps to protect your bones and stay active for years to come.

1️⃣ What’s the Difference Between Osteopenia and Osteoporosis you ask?

Think of your bones like a living savings account. When we’re young, we make lots of deposits and our bones grow dense and strong. From our mid-30s onward, we naturally start to make more withdrawals than deposits, and bone density can decline.

• Osteopenia means your bone density is lower than normal but not yet in the osteoporosis range.

• Osteoporosis is a more advanced stage, where bones become more fragile and prone to fractures.

Both conditions are very common, especially after menopause for women, but they also affect men. The key thing to remember: you can influence bone strength at any age.

If you're over 45 and you have children, I would urge you to get any 20 yrs old to visit the Royal Osteoporosis Society - https://theros.org.uk/ so they can learn how to avoid osteoporosis in the future. The NHS spends over £4.5 billion per year on osteoporosis-related fractures, with hip fractures along accounting for around £2 billion of this cost - And it's AVOIDABLE!

2️⃣ Why It Matters After 45

After 45, bone loss can accelerate due to hormonal changes, reduced physical activity, or certain medications. But here’s the important part.....your bones are living tissue. They respond to the way you move and the forces you place upon them.

When we challenge our muscles safely and consistently, we stimulate bone growth and help maintain density. This is why being active and choosing the right kind of exercise is so important.

3️⃣ The Good News: Movement Builds Bone

The idea that you need to “slow down” with age is outdated. In fact, the opposite is true! Gentle, regular, weight-bearing movement helps bones stay dense and joints stay healthy.

Even if you already have osteopenia or osteoporosis, you can still strengthen your bones through mindful, guided exercise. The goal isn’t high-impact workouts but more about controlled strength and stability, which is exactly what Pilates provides.

4️⃣ How Pilates Helps Strengthen Bones

Pilates is one of the best forms of movement for people looking to improve bone health because it combines:

• Weight-bearing movement – Many exercises involve supporting your own body weight, which naturally strengthens bones.

• Resistance training – Bands, small weights, or springs in the reformer add safe, progressive load.

• Postural awareness – Standing tall helps distribute weight evenly through the spine and hips, reducing strain.

• Balance training – A strong core and better stability reduce the risk of falls and fractures.

• Mindful movement – Pilates connects breath and control, so you build strength safely and with confidence.

A key point for anyone with osteoporosis: some exercises (especially those involving deep forward flexion of the spine) may not be suitable. Working with a qualified Pilates instructor ensures every movement supports your bone health safely.

5️⃣ Real-Life Confidence: You Can Make a Difference

It’s common to feel cautious after a diagnosis, but movement can be empowering. I’ve seen many clients come to class feeling unsure, then leave with renewed confidence - standing taller, moving more freely, and feeling stronger week by week.

You don’t need to aim for perfection; it’s about progress. Every time you move your body with intention, you’re building stronger muscles and bones and investing in your independence for the future.

6️⃣ It’s Never Too Late to Start

No matter your current fitness level, age, or experience, you can begin strengthening your bones today. Pilates meets you where you are. Over time, you’ll notice improvements in posture, balance, and energy as well as a deep sense of connection to your body.

7️⃣ Ready to Strengthen Your Bones with Pilates?

If you’d like to experience the benefits of Pilates for bone health, join our Pilates for Strength & Bone Health class here in St Stephen's Church, Dulwich. Every session is designed to help you move safely, improve your posture, and feel confident in your body, no matter where you’re starting from.

👉 Book your place today and take your first step toward stronger bones and lifelong movement.