Robyn Bailis Pilates and Muscle Activation

How do bone, muscle, and balance interplay when it comes to real world situations as we go through midlife and beyond? We recreated this Venn diagram for you from a 2023 paper pointing out that “the specificity principle suggests that for fall, fracture and sarcopenia prevention, we should prioritize strength training (or resistance exercise) and challenging balance exercises.”

PRT = Progressive Resistance Training

Fall prevention requires balance training that is dynamic and reactive, along with mobility and progressive resistance training.

Muscle and bone strength need progressive resistance training along with impact training.

(Idea emoji) Notice the number 3:
Falls, fractures, sarcopenia
Falls, bone, muscle

It’s never just one thing. We need a broad lens when it comes to our bodies, muscles, and bone!

Note: For those with hyperkyphosis (exaggerated forward rounding of the back) and spine fracture, the resistance exercise program ought to specifically target back extensor and abdominal muscles and shoulder stabilizers. (This helps combat the forward bend, supports the trunk, offers core and postural control.)

PMID: 36208722