"Buff Bones® is a medically endorsed system of movement for bone and joint health, safe for people with osteoporosis and arthritis"
Oestrogen is an essential part of the bone-building and bone-regeneration systems in our bodies, so following the menopause when our bone mass can decline rapidly, looking after our bones, joints and balance becomes increasingly important. The stronger our bones are before we reach this stage, the better, so keeping active with weight-bearing activities (and eating a bone-healthy diet) is essential when we are young.
But what can we do after menopause to stave off osteopenia and osteoporosis and reduce our risk of fractures as we get older? We know that lifting higher loads is essential to maintaining bone density as we age BUT lifting heavy weights unsupervisedcan be unwise if we are or not used to it or if we already have musculoskeletal injuries or conditions such as osteoporosis.
Fortunately protecting our bones isn't only about lifting heavy weights. Improving our balance, preventing falls and strengthening the parts of our bodies most at risk of fractures as we age are also key elements of a healthy-bones strategy. Moving well and with confidence as we get older (even if we have osteoporosis) also relies on learning effective movement strategies, using techniques for lifting, bending and getting up and down from the floor that protect our bones and joints as we continue to move freely. Continuing to move well also involves improving our coordination and using our muscles in the best sequence, and developing "not only strong muscles but SMART muscles". Buff Bones® is a medically-endorsed exercise system which draws upon Pilates, strength training, somatics, functional movement, and therapeutic exercise and is safe even if you already have osteoporosis, osteopenia or arthritis.
A typical class will include, for example:
warm up exercises lying on our backs to decompress the spine and gently mobilise the main joints of the body,
exercises to awaken, tone and strengthen the abdominals and glutes (strong abdominals can help our balance, alignment and posture and strong glutes and legs are essential for day to day movements, helping to prevent falls and maintaining the bone mass in our hips),
a focus on strengthening and elongating our spines, helping to reduce or avoid a slumped forward posture and pushing in opposite directions to achieve control and coordination
exercises on all-fours which work our shoulders and arms and load our wrists (an area at risk of fracture if we fall).
fun weight bearing exercises: practising the skills of bending (hinging and squatting), getting down and up from the floor while protecting our spines and strengthening our lower bodies and learning foundation techniques that prepare us for lifting heavier weights if appropriate.
dynamic balance exercises: enabling us to remain mobile, resilient and steady on changing surfaces and in the face of movement challenges.
We use equipment including resistance bands, hand weights, foam rollers, poles and sliders, to make the exercises more fun, more challenging and more effective or to provide support and assistance as necessary.
I have been a licensed Buff Bones® instructor since 2018, I hold a Level 3 qualification in Bone Health and currently run the following classes:
Introduction to Buff Bones® classes (Level 1 - no pilates experience required) - Thursdays at 9:30am.
This class is also suitable for those looking for a gentle restorative exercise class where you can take things at your own pace, as all exercises can be adapted for different levels.