In this episode, Rebekah Rotstein, NCPT, joins us for a conversation about the unique health challenges women face at midlife particularly regarding bone health and osteoporosis, and ways in which women can maintain and build bone health, muscle strength and muscle strength.
Rebekah Rotstein, a leading expert in Pilates, bone health, and movement education, is the founder of Buff Bones®, a medically endorsed exercise method focused on bone and joint health. Buff Bones® offers on-demand programming, online coaching, and professional training at esteemed institutions like Johns Hopkins Rehabilitation Network. With trained instructors in over 30 countries and free public education webinars through UCLA Health, Rebekah is a global advocate for bone health. She also shares valuable tips, exercises, and information through social media.
Rebekah's journey began as a ballet dancer, leading her to work in the Sports Medicine department at Smith College as a student athletic trainer in 1994. She later trained and certified in the Pilates method. After being diagnosed with osteoporosis at the age of 28, she was motivated to advocate for others with low bone mass and to provide innovative education and programming.
Rebekah serves on the Ambassador Leadership Council for the Bone Health and Osteoporosis Foundation (BHOF) and has partnered with the U.S. Department of Health and Human Services (HHS) Office of Women’s Health. She also contributes to the Bone Health Working Group for the Society for Women's Health Research (SWHR) and co-authored the 2021 recommendations published in the Journal for Women’s Health.
In recent years, Pilates has significantly increased in popularity, particularly among women. This isn’t a surprise, given the numerous benefits of Pilates, which include refining movement, increasing range of motion, improving breathing, enhancing flexibility, core control, balance, and even cognitive function. For many women who find traditional gyms and weight training intimidating, Pilates offers a more approachable and inclusive form of exercise. In this episode, we learn more about Pilates, the Buff Bones® program and explore its role in bone health and how it benefits individuals with osteoporosis.
We can lose 3-5% of our muscle mass each decade after age 30 if we aren’t active. We also loose bone mass in our early 30s and we reach our peak bone mass at age 30-35. And, once we hit menopause, we can lose 20-25% of our bone mass. So, it’s important to take some action now because the lack of action is destined to lead to decline of bone mass that could potentially lead to fractures down the road.
In this episode, Rebekah discusses:
Sometimes, we think we’re doing everything right, but still don’t feel any better. Rebekah emphasizes that while Pilates is excellent for holistic health, especially for bone and muscle development, it should be complemented with other forms of exercise like cardio and strength training. Nutrition and internal balance also play important roles in overall physical and mental health. Start with activities that are enjoyable and seek professional guidance and accountability to stay consistent. These elements are vital for achieving and maintaining optimal health.
Connect with Rebekah Rotstein, NCPT: