I was diagnosed with osteoporosis shortly after menopause, at the age of 52.
Like many women, I was shocked. I had spent most of my life exercising, eating well and working in the fitness industry. I genuinely believed I was doing everything right.
My first reaction was disbelief.
Why me? What does this mean? What happens next?
There were tears, questions and a lot of uncertainty.
Over time, though, I realised that while I couldn’t change my diagnosis, I could choose how I responded to it.
And that changed everything.
What is osteoporosis?
Osteoporosis is a condition where bones become weaker and more likely to fracture.
For many women, bone loss becomes particularly important around and after menopause. That makes bone health something we should be talking about much earlier and much more openly.
My Approach to Bone Health
Today, taking care of my bone health has become an important part of my lifestyle.
My approach includes:
- Around 90g of protein a day
- Calcium-rich foods such as yoghurt, cheese and sardines with bones
- Menopausal hormone therapy (MHT), as prescribed by my doctor
- Consistent exercise and movement
My weekly routine includes Pilates, particularly Reformer Pilates, heavy strength training, walking and impact exercise such as jumping where appropriate.
I have learned that there isn’t one single exercise or one magic solution. Bone health is about looking at the bigger picture and finding the right combination of movement, nutrition and medical care for you.
Bones Respond to Load
One of the biggest lessons I’ve learned is that bones respond to the loads placed on them.
This is one of the reasons resistance training has become such an important part of my routine.
Heavy strength training, using challenging weights for a small number of repetitions with good technique, can help stimulate the bones while also building muscle strength.
For me, the goal isn’t simply to lift the heaviest weight possible. It’s about progressive, well-guided strength training that challenges my body appropriately and allows me to continue getting stronger.
Building strength also supports balance, stability and confidence in everyday movement.
Why Reformer Pilates Is One of My Biggest Pillars
One of the biggest pillars of my exercise routine is Reformer Pilates.
The Reformer provides progressive resistance while challenging strength, posture, balance, stability and control.
A well-designed Reformer Pilates programme can strengthen the hips, legs, glutes, back and core while encouraging good alignment and functional movement.
For me, Pilates has become about much more than the workout itself.
It helps me feel stronger, more stable and more confident in my body.
And that confidence matters.
When you’re living with osteoporosis, movement can sometimes come with a fear of doing something wrong. Learning how to move with control and understanding your body can help replace some of that fear with confidence.
Pilates and Osteoporosis: The Right Guidance Matters
Having osteoporosis doesn’t mean you have to stop doing Pilates.
But how you exercise matters.
Some Pilates movements may need to be modified depending on your individual circumstances. Certain exercises involving repeated or loaded spinal flexion, for example, may not be appropriate for everyone with osteoporosis.
This is why I believe it’s so important to work with an instructor who understands the condition and knows how to adapt exercises appropriately.
Pilates for osteoporosis isn’t about simply following a generic class and hoping for the best.
It’s about understanding the individual in front of you and choosing movements that help them build strength, control and confidence safely.
If you have osteoporosis, a history of fractures or any concerns about exercising, speak to your doctor or physiotherapist and make sure your instructor knows about your condition.
My Diagnosis Gave Me a New Purpose
When I first received my diagnosis, I wondered what my future would look like.
Today, I see it differently.
My diagnosis has given me a new purpose.
It has encouraged me to learn more about bone health, to ask better questions and to become even more intentional about how I move, train and look after my body.
I continue to prioritise Pilates, progressive strength training, walking and appropriate impact exercise, alongside good nutrition and the medical care recommended for me.
I’m not saying there is one formula that works for everyone.
I’m saying that an osteoporosis diagnosis doesn’t have to mean the end of an active, strong and healthy life.
With the right guidance, nutrition, resistance training, weight-bearing exercise, Pilates and appropriate medical care, there are still so many ways to keep moving and getting stronger.
If You’re Facing an Osteoporosis Diagnosis
If you’ve recently been diagnosed with osteoporosis, I know how overwhelming those first few weeks and months can feel.
Give yourself time to process it.
Then start asking questions.
Learn about your bone health. Speak to your doctor about your individual fracture risk. Find out what types of exercise are appropriate for you. And, if necessary, work with a physiotherapist or qualified exercise professional who understands osteoporosis.
Most importantly, don’t only ask:
“What can I no longer do?”
Ask:
“What can I still do?”
There is a lot of strength on the other side of that question.
If sharing my story helps even one woman realise that there is still strength, movement and hope after an osteoporosis diagnosis, then it is worth sharing.
Keep moving. Keep learning. Keep getting stronger.
Sunny
Founder, Nova Pilates
Please note: This article shares Sunny’s personal experience and is intended for general education only. It is not medical advice and should not replace advice from your doctor, physiotherapist or other qualified healthcare professional. If you have osteoporosis, a history of fractures or other health concerns, speak with your healthcare team before starting or changing an exercise programme.