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Osteoporosis doesn’t mean no exercise

  • Oct 21
  • 1 min read

It means smart exercise


Did you know that 1 in 2 women over 50 will break a bone due to osteoporosis? 🦴 It’s a condition that weakens bones, often without symptoms, until a fracture occurs.


The right kind of exercise can help strengthen muscles, improve posture and protect your bones. That’s why adaptations are so important: they make exercises safer, while still challenging your body in all the right ways.


Today I’m showing you how to adapt the Single Leg Stretch. It keeps the focus on core control and stability, but reduces strain on the spine and neck, making it a bone-friendly choice.


💜 Small changes = big benefits when it comes to looking after your bones.


✨ Follow me this week for more osteoporosis-friendly exercise adaptations and tips.


Single Leg Stretch

 
 
 

Exercise & Osteoporosis

  • Oct 20
  • 1 min read

Small changes, big benefits


Today is World Osteoporosis Day (20th October) and this week I'm going to be sharing posts on how exercise can be adapted to support bone health. 🦴


Osteoporosis affects millions of people, yet it often goes unnoticed until a fracture happens. The good news is that movement plays a huge role in managing it and with the right tweaks, Pilates and other forms of exercise can be safe, effective and enjoyable.


Over the next few days, I’ll be showing how some exercises can be adapted if you have osteoporosis, plus sharing simple tips to help keep bones strong. Today, let’s start with a classic: the hip circle. With a small adjustment, it becomes much safer while still giving all the benefits for mobility and strength.


Exercise is all about moving smarter. 💜


✨ Follow me this week to see more adaptations and tips for osteoporosis-friendly exercise.


Hip Circles

 
 
 

Menopause Facts

  • Oct 19
  • 1 min read

Cortisol is often called the stress hormone and it naturally starts to creep up as we move through our late 40s and beyond. Add hormonal changes of menopause into the mix, and many women notice they feel more anxious, have disrupted sleep or even find it harder to shift belly fat.


But it’s not all bad news, lifestyle medicine can help balance cortisol and support your body during this time.


💡 Ways to keep cortisol in check:


🌙 Prioritise rest – aim for a regular sleep routine and cut screen time before bed.


🚶 Gentle daily movement – walking, Pilates or yoga help reduce stress hormones.


🫁 Breathing exercises – slow breathing can lower cortisol in just a few minutes.


🥗 Nourishing meals – skipping meals or eating lots of processed sugar can push cortisol higher.


💜 Take time for calm – mindfulness, journaling or even a quiet cup of tea can help.


Menopause may bring natural shifts in stress hormones, but small lifestyle choices make a real difference.


✨ Follow me for more tips and exercises


Woman holding a phone, smiling, with text: "Let's talk menopause. Did you know? Cortisol levels increase in late 40s." Logo: Meno Fit.
Cortisol

 
 
 
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