OsteoporosisPilatesPost Natal

Ladies…let’s get physical!

There are three common and serious issues affecting women worldwide:

  • Osteoporosis
  • Accidental falls
  • Stress incontinence.

We can slow down the progression of each of these conditions and sometimes even reverse their effects with committed, intentional action.


Osteoporosis is a reduction of bone density which causes bones to weaken, increasing the possibility of sustaining a fracture. This condition is considered a major health threat for over 200 million people worldwide, affecting more women than men. In most cases there are no symptoms, and it is only once you break a bone that you are investigated and diagnosed with the condition. However, some people experience symptoms such as pain, in particular at the lumbar spine.

There is no way to reverse the condition, but there are ways to ease the symptoms in addition to any prescribed medications. The best management is to commit to a healthy lifestyle to include a balanced diet, an active lifestyle and partaking in regular exercise.

Accidental falls 

Accidental falls are affecting one in three adults over the age of 65, and one in five of those falls results in a significant injury. With the high rates of Osteoporosis in women, there is a greater chance of accidental falls and therefore a greater likelihood that injuries will be sustained. Simple ways that you can reduce your risk of falling include:

  • Ensure your home and exterior walkways are properly lit
  • Use handrails (install them if you don’t already have them)
  • Avoid loose carpets and cords, keep walkways free from clutter
  • Understand your medication and know if it makes you dizzy or lightheaded
  • Use a walking aid if you need one
  • Have your eyes regularly tested
  • Take part in regular exercise to maintain muscle strength for quicker reaction, greater balance and stability.

Stress Incontinence

Stress incontinence is experienced by 45% of all women, typically in their postmenopausal years although it can also affect younger women. This problem develops when weak pelvic floor muscles fail under sudden extra pressure which can be from simple everyday activities such as coughing, laughing or sneezing. It can also be brought on by jogging, jumping, or lifting heavy objects. There is a lot that you can do to reduce the symptoms of stress incontinence! Specific pelvic floor exercises performed consistently can significantly improve muscle strength.

Regular activity is necessary for overall health at any age and it gets increasingly important as we get older. Women in particular are vulnerable as their hormones change during the menopause, which increases the risk of Osteoporosis and with that the possibility of falls and the risks associated with falls.  Understanding our personal level of fitness and exploring ways to live a healthy active lifestyle will help us stay fit and avoid common injuries. You can find our free information advice sheets at this link. http://bit.ly/2zLKDDb 

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