Blog : Debbie Wyer Pilates

Strong Bones for Life: How to Support Your Bone Health Through Movement

By Debbie Wyer on 27 October 2022

Many women are surprised to learn that we reach our peak bone density in our late twenties. From then on, our bones naturally begin to lose density. During the menopause transition, this process speeds up because falling oestrogen levels affect the body's ability to maintain healthy bones.

The good news?

There is so much we can do to support our bone health, reduce the risk of osteoporosis, and continue moving with confidence for years to come.

What is Osteoporosis?

Osteoporosis is a condition that causes bones to become thinner, weaker, and more fragile, increasing the risk of fractures.

Before osteoporosis develops, many people are diagnosed with osteopenia, where bone
density is lower than expected but not yet in the osteoporosis range.

Although bone density naturally changes as we age, a diagnosis isn't simply something you have to accept. With the right combination of medical advice, nutrition, strength training and regular movement, many people can improve their bone health and reduce their risk of future fractures.

Who is Most at Risk?

Several factors can increase your risk of developing osteoporosis, including:

Being female, particularly after the menopause
A family history of osteoporosis
Having a small body frame
Smoking
Drinking excessive alcohol
Low calcium or vitamin D intake
Certain medical conditions or medications
A history of eating disorders

Having one or more risk factors doesn't mean you will develop osteoporosis, but it does mean it's worth taking positive steps to support your bone health.

Looking After Your Bones

One of the most encouraging things about bone health is that it's never too early, or too late, to make supportive changes.

Aim for a balanced diet that includes plenty of calcium-rich foods, protein and other nutrients that support healthy bones.

Good sources include:

Dairy products or calcium-fortified alternatives
Tofu and soya products
Green leafy vegetables (while remembering that spinach contains oxalates, which reduce calcium absorption)
Nuts and seeds
Oily fish

Vitamin D also plays an essential role by helping your body absorb calcium.

Spend Time Outdoors

Safe exposure to sunlight helps your body produce vitamin D, which is important for maintaining healthy bones.

Stay Active

Bones respond to challenge. Weight-bearing activities, resistance exercises and balance training all encourage your body to maintain stronger bones while also helping improve muscle strength, posture and stability.

Simple ideas include:

Walking on different terrains
Climbing stairs
Standing on one leg (holding on for support if needed)
Wall press-ups
Resistance band exercises
Strength training appropriate for your ability

Can Pilates and MELT Help?

Absolutely.

Exercise is one of the most important things you can do to support your bone health, but it needs to be appropriate for your body and any diagnosis you may have.

In my Pilates classes, we include resistance exercises, balance work, weight-bearing movements, and functional strength training, all important for maintaining healthy bones, muscles, and confidence as we age.

Alongside Pilates, I also use The MELT Method®, which offers a gentle and complementary approach for women with osteoporosis or osteoarthritis.

Rather than focusing on strengthening alone, MELT helps improve body awareness, restore balance, reduce unnecessary tension, and support the nervous system. This can help you move with greater ease and confidence in everyday life.

For those living with osteoarthritis, MELT can also help encourage healthy fluid exchange within the connective tissue, improve comfort around stiff joints, and reduce the compensatory tension that often develops when movement becomes painful.

Small Steps Make a Big Difference

Looking after your bones isn't about doing one thing perfectly. It's about building supportive habits over time, eating well, moving regularly, getting outside and including strength and balance exercises.

Staying strong isn't just about your bones, t's about maintaining the confidence to keep doing the things you love, for many years to come.

Strong Bones for Life: How to Support Your Bone Health Through Movement

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