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  • Jessica Humphries

The power of bone density: Nurturing strength for a vibrant life

We often assume that bone density is something we don’t need to worry about until we’re well into our golden years. However, the truth is that nurturing bone density is a lifelong endeavour that requires attention at every stage of your life. From the early years of development to the vibrant days of adulthood and the gracefully seasoned chapters of maturity, your bones play a crucial role in supporting your movements and protecting your overall wellbeing. While it’s understandable to think that bone density can be put off for now, the reality is that prioritising it early on is essential if you aspire to age gracefully. The good news? Pilates, yoga, and Barre can help!


So, what is bone density and why does it matter?


Bone density, simply put, is the measure of strength and resilience of your skeletal structure. It’s a crucial aspect of your bone health, indicating how much mineral content is present in your bones. Essentially, bone density reflects the quality of your bones, influencing their ability to support your body and withstand external forces. Understanding your bone density is important, as it allows you to assess the health of your skeletal system and take steps to maintain or improve it.


Having good bone density makes a tangible difference in your everyday life. It means you can navigate the world confidently, engaging in physical activities without the constant worry of fractures or injuries. Whether it’s playing sports, going on hikes, standing on top of your kitchen bench to clean the tops of your cupboards (we’ve all been there!), or simply carrying groceries up the stairs, strong bones provide the foundation for a vibrant and active lifestyle. On the contrary, poor bone density can lead to fractures and limitations that impact on your independence and quality of life. Simple tasks like bending down or lifting something heavy can become risky endeavours. You might find yourself avoiding activities you once enjoyed due to fear of potential injury.


By nurturing your bone density, you empower yourself to live without constraints, enjoy activities you love for as long as possible, promoting joy, vitality, and graceful ageing.


What influences bone density and how it changes as you age


Throughout your life, your bone density naturally evolves, and as you age, it’s important to indulge in habits that help maintain optimal bone health. By understanding the simple science behind bone density and incorporating these healthy habits into your lifestyle, you can nurture and fortify your bones, embracing graceful aging with confidence and vitality.


Bone density is influenced by various factors, including genetics, hormonal changes, diet, and lifestyle choices. During adulthood, there is a gradual decline in bone density for both men and women. However, women often face additional challenges during menopause due to hormonal changes that can accelerate bone loss.


Incorporating regular physical activity like Pilates, yoga, and even Barre, can help to counteract this natural decline and enhance bone density. While there are many forms of exercise that can benefit your bones, let’s explore how what we offer at Yoganic can help.


How yoga, Pilates, and Barre can support bone health


Yoga, a practice deeply rooted in ancient wisdom, offers a holistic approach to overall wellbeing. Through stretching, mindful breathing, and weight-bearing movements, yoga provides stimulation to your bones, promoting their rebuilding and strengthening over time. Yoga postures that engage the muscles and bones (and there are many!) contribute to the growth of new bone tissue, supporting bone health and vitality throughout your life.


Pilates focuses on core strength, stability, and controlled movements. By engaging your deep stabilising muscles, Pilates promotes proper alignment, balance, and coordination. This mindful approach to movement not only enhances muscle tone and flexibility but also stimulates bone remodelling, leading to increased bone density and overall bone health.


The equipment used in reformer Pilates and tower Pilates helps to enhance some of the benefits of traditional mat Pilates. By providing resistance and support, the reformer and tower allows for a wide range of exercises that target specific muscle groups, challenging your bones in an even more controlled manner.


Barre workouts can also contribute to improving bone density. By incorporating weight-bearing exercises and small, controlled movements that target various muscle groups, Barre stimulates bone growth, enhances bone density, and promotes overall bone health. The focus on balance and coordination in Barre further supports bone health by improving stability and reducing the risk of falls or injuries.


Other ways to support bone health


While yoga, Pilates, and Barre can contribute to the overall health of your bones, we must emphasise that bone density is a result of cumulative lifestyle choices. A key factor in supporting bone health is making sure you’re getting plenty of calcium, vitamin D, and other essential nutrients. Think organic, full-fat dairy, leafy greens, nuts, seeds, fatty fish, egg yolks, and sunshine! And of course, keeping your alcohol consumption to a minimum and avoiding smoking will positively impact your bone density as well.


By combining mindful movement practices with a bone-friendly lifestyle, you can embrace the journey of graceful ageing with strength and vitality. And, as you know, these practices not only provide physical benefits but also help cultivate mindfulness, self-compassion, and emotional wellbeing.


Remember – your journey toward nurturing bone density is a lifelong commitment. In the tapestry of your existence, your bones are an integral part of the intricate design. Nurture them with mindfulness, movement, and self-care, and embrace the remarkable potential of your body as you gracefully navigate the passage of time.




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