Pilates Has Impact

It is important for all women to maintain skeletal health in their 20's and 30's when bone reaches its highest mass.  To prevent osteoporosis and stay strong, we must participate in weight bearing activities.  Unfortunately, many women have missed their window of opportunity for building their highest bone mass.  The best time to build bone health is much earlier in life- between 8 and 18 years.  We all need to encourage our younger loved ones to participate in higher impact sports, jump rope and just plain jumping are great activities!  Hanging out with the little ones at your next holiday gathering?  Encourage them to jump off a stair, a low step or furniture (better check with your host before you offer that fancy leather couch as a trampoline) or chair.  This will keep the little ones entertained for at least 30 minutes. 

Participating in weight bearing exercises and making sure you get enough Calcium and Vitamin D (especially for those in non-sunny climates and the elderly) will ensure a healthy bone density.  Women that are diagnosed with osteoporosis need to consult with their physician before starting any new exercise program.  Keep in mind that you want to work against gravity to improve strength. 

Pilatesstyle Magazine outlines a list of impact activities to choose from:

High-Impact/ Weight Bearing:
Running, jogging, kickboxing, step classes, aerobic dance, skating, jump-roping, racquet sports, soccer, tennis, skiing, gymnastics, boxing field sports, tap dancing, ballet, strength training with a challenging amount of weight. 

Low Impact/Low Weight Bearing:
Pilates, yoga, belly dancing, swing dancing, walking, hiking, stair-stepping, biking with resistance (stationary cycling), strength training with light weights.

No Impact/ Non Weight Bearing:
Biking without resistance, swimming

Whatever you choose, make sure that you enjoy the activity....this will ensure your likelihood for maintaining your routine!