Bone Health 101: What to Know and Why It Matters

When most people hear the word osteoporosis, they picture something that happens much later in life — or something that only matters after a fracture. In reality, bone health is shaped by what we do every day — often long before any symptoms show up.

One of the most helpful tools for understanding bone health is a DEXA scan. It’s a simple, low-radiation test that measures bone density in key areas of the body — most commonly the spine and hips, which are especially important because fractures there can significantly affect mobility and independence.

Think of a DEXA as information, not a verdict. It doesn't predict your future — it simply shows where things stand right now, allowing you to be proactive. Many people are surprised to learn they have bone loss because they feel strong and active, which is exactly why knowing your DEXA numbers can be empowering. 

Movement is a major piece of the bone-health puzzle — and this is where Pilates truly shines. Bones respond to load. Resistance, weight-bearing movement, and controlled strength send signals to your body to maintain — and even build — bone. Pilates delivers this in a thoughtful, joint-friendly way, emphasizing alignment, balance, and control rather than high-impact or repetitive stress. Improved balance and coordination, a huge part of Pilates, also reduces fall risk which is one of the biggest contributors to bone-related injuries.

Nutrition and internal health matter just as much. Protein provides the structural framework for bone. Vitamin D helps your body absorb calcium, vitamin K supports proper bone mineralization, and magnesium plays a critical role in bone structure and calcium balance — yet it’s often overlooked.

Low estrogen and testosterone, which commonly occur with aging and menopause, can accelerate bone loss — making awareness especially important during these life stages.

The encouraging news? 😊 Bone loss is not inevitable. With the right combination of movement, nutrition, awareness, and support, it’s possible to protect — and sometimes even improve — bone density over time.

Want to build strength on the reformer? Your springs matter—and you’re in control.

Red = heavy

Blue = medium

White = light

Try adding a white spring now and then just to see how strong you really are

Every class you take is an investment in your future self. Strong bones are built with consistent movement — one class at a time.