CDear readers, today’s topic is a topic that affects me personally because I remember that my maternal grandmother suffered from it but also because many people around me both at work and in my private life are suffering from it.
As we age, bone density loss is a frequent and silent change. It is not felt immediately, but it can influence posture, stability and increase the risk of fractures, especially at the spinal level.
The good news is that bone is a living tissue and responds to the right stimuli. Targeted physical exercise is one of the most effective tools to protect it and slow its loss.
However, it is important to know that not all exercises are the same: some strengthen the bone and support it, others, if not adapted, can create overload, particularly on the spine. Choosing the right movement makes the difference.
Why menopause accelerates bone loss
Estrogens play a fundamental role in maintaining the balance between two physiological processes:
- the formation of new bone tissue (osteoblast activity)
- bone resorption (osteoclast activity)
With menopause, the reduction of estrogen alters this balance, promoting bone resorption. The result is a progressive reduction in bone mineral density (BMD), particularly in the most sensitive areas such as:
- spinal column
- proximal femur
- pelvis
This makes bones more fragile and more vulnerable to fractures, even following minimal trauma.
Physical exercise acts precisely on this mechanism: the mechanical load stimulates osteoblasts, promoting the maintenance of bone mass.
Because Pilates is indicated in the presence of osteopenia or osteoporosis
Pilates is particularly effective because it acts on key factors for bone health and fracture prevention.
In particular:
Improves core stability
A strong core reduces abnormal compressive forces on the spine and improves postural control. (See last week’s article)
Strengthens supporting muscles
Stronger muscles absorb loads better and reduce direct stress on the bone.
Improves balance and proprioception
This reduces the risk of falls, which are the main cause of fractures after the age of 50.
Promotes the extension of the column
Many Pilates exercises counteract the tendency to dorsal kyphosis, common in menopause and associated with a greater risk of vertebral fractures.
Furthermore, Pilates uses controlled and progressive movements, with low joint impact and high neuromuscular activation.
The most effective and safe exercises
Scientific evidence indicates that the most useful exercises for bone health are those that combine load, resistance and control.
Among the most suitable:
Spinal extension exercises
They strengthen the paravertebral muscles and improve posture, reducing the risk of spinal collapse.
Core stabilization exercises
They activate the transversus abdominis and multifidus, which are essential for spinal stability.
Strengthening exercises for lower limbs
Work on the buttocks and legs improves the ability to support body weight and reduces the risk of falling. (See fall risk article)
Balance exercises
They train the neuromuscular system and improve body control in space.
Moderate load exercises
Mechanical loading is an essential stimulus for maintaining bone density.
Walking also has a direct effect on bone tissue
Walking is a “weight-bearing” exercise. This means that the weight of the body directly stimulates the bone tissue.
Walking regularly contributes to:
- slow the loss of bone density
- improve muscle strength
- increase stability
- improve coordination
Regularity is more important than intensity. Even 20–30 minutes a day can make a difference in the long term.
Exercises to avoid or modify
In the presence of osteoporosis, some movements increase the risk of vertebral fracture, particularly those that involve excessive flexion and compression of the spine.
It is advisable to avoid or adapt:
- deep forward flexions of the spine
- traditional crunches
- sudden or ballistic movements
- unsupervised high-impact exercises
The goal is not to limit movement, but to make it safe and effective.
Movement as a biological stimulus
The bone responds to load. Muscles respond to stimulus. The nervous system responds to repetition.
Training during menopause is not just about feeling better today, but about preserving your quality of life in future years.
A targeted exercise program, including Pilates, strength training and weight-bearing activities, is one of the most effective tools for slowing bone loss, improving stability and reducing the risk of fractures. It’s never too late to start. Bones, at any age, are still able to respond.
Who is Maria Luisa Valente
Maria Luisa Valente And certified personal trainer, Functional Trainer and Fitness Nutritionist, with a solid one specialization in Pilates (Matwork, Reformer and Cadillac). She is the founder of Allyoucanfit and Allyoucanfit Studiotwo studios in Milan created to offer people – and in particular women – a conscious, effective and sustainable approach to movement. In its driving spaces personalized routes that integrate functional training, pilates, strength and postural workwith constant attention to metabolic and hormonal health. With her new column on iODonna she dedicates herself tomenopause training, to help women move through this phase of life with energy, strength and confidence in their bodies.
