Two Clients, One DEXA Scan, Two Good Updates

After speaking with two clients who just had DEXA scans done, and hearing that both came back showing bone density holding steady compared to two years ago, I found myself down a  rabbit hole on bone health.

Bone density naturally declines with age, and for women, there's a steep drop in the years right around menopause — sometimes 2-3% per year during that window, compared to a slower 1% or so per year before and after. (Basically, your skeleton picks the least convenient possible time to start slacking of!) So hearing "stayed the same" on a scan isn't just fine, it's genuinely a huge win!  

So where does Pilates fit in? Honestly, the research is a bit of a mixed bag. One well-known study followed postmenopausal women with osteoporosis, and the group doing Pilates saw bone density increase while a non-exercising comparison group's bones got worse. Encouraging! But other studies haven't found a significant effect on bone density from Pilates alone. A recent review pooling several studies found a small positive effect, particularly for postmenopausal women, though the researchers were careful to note the studies are still small.

Here's what I take from all of it: I'm not going to tell you reformer Pilates will build you a brand-new skeleton. What I can tell you, with real confidence, is that consistent movement — especially the kind that loads your body against resistance, like our springs do — is one of the tools that helps hold the line. Several studies show it's the difference between bones staying put and bones continuing to decline. Staying the same over two years, like the clients I spoke with, is a real, legitimate outcome worth celebrating!

Worth mentioning too: estrogen plays a big role in bone health, which is part of why that menopause-era decline is so steep. For some women, HRT/estrogen can help preserve or even improve bone density — worth a conversation with your doctor or a trip down Google if you're interested in learning more.