Pilates for Seniors: Improve Strength, Balance and Flexibility.
Pilates for seniors is fantastic. Staying active and keeping fit is important for every body but especially for older adults. Many forms of exercise can be hard going on the bodies however Pilates is a great low impact exercise to keep active whilst reducing risk of injury. In this blog we will discuss the benefits. Come join a session of reformer Pilates.
Pilates for Over 60s – Increases Balance and Coordination
Certain movements within a class will really challenge your balance. Not only do you need to concentrate on performing the exercise with a good technique but to keep your balance at the same time. More challenging exercises will improve the efficiency of the deep stabilising muscles. Therefore with regular practice you will not only become stronger but develop a greater sense of balance and coordination.
A recent study suggested an 8 week modified Pilates exercise program had a positive impact on the gait of elderly participants. Also a randomised controlled trial suggested Reformer exercises performed once per week for 10 weeks resulted in reduced fall risk. Moreover significant improvements in static and dynamic balance, functional mobility, balance self-efficacy in adults aged 65 and older at risk for falling. Therefore exercises for older adults is very beneficial to help avoid falls and broken bones.
Safety Considerations
At Wellthy Clinic we teach 1:1 and 2:1 sessions. On your first session we will ask about current or past injuries or conditions, if you have practised before and your goals. After this we can deliver bespoke class best suited for your needs. You will receive specific attention to ensure the correct technique is being mantained to maximise benefits and decrease risk of injury. All our instructors are highly qualified and experienced well versed with injuries and the best rehab exercises. Using the equipment will give you feedback on your body position so you will progress quickly.
Improves Bone Density
It’s a fantastic way to strengthen bones and therefore help prevent fractures for people with osteoporosis. Bone, is a dynamic tissue (like muscles) which respond well to resistance and bodyweight exercises. The majority of exercises use your own bodyweight as a resistance to strengthen tissues (bone, muscle, fascia, tendons and ligaments) whilst being low impact on your joints. Body parts are moving against the force of gravity and resistance which increases strength, muscle mass and therefore support good bone health. Furthermore it can help increase bone density and decrease pain levels (Angin et al 2015). If you have reduced bone mineral density like osteopenia or osteoporosis, this is a great form of exercise to help strengthen your bones in a safe and low impact manner. Our instructors are highly skilled and will modify exercises accordingly specific to your needs.
Senior Pilates and Posture
Modern day postures can lead to hunched shoulders and poor upper back mobility which can create muscular imbalances. A hunched posture will restrict upper back movements potentially causing shoulder, neck or lower back pain. It will help proactively support demanding job roles and bad postural habits by creating better muscular balances through symmetrical exercises. It will give your a greater sense of body awareness and be able to correct our posture to feel more naturally aligned. Cadillac Pilates is beneficial as it gives you feedback on your right alignment so you can self correct. Furthermore with regular practice this will transfer into your everyday tasks to support your active lifestyles. Improving your alignment will help reduce aches and pains, improve your breathing mechanics and digestion.
Improved Breathing and Circulation
As we become more rounded with age, there will reduced upper back movement which will affect your rib mechanics and therefore your breathing capacity. Therefore it is important to improve your upper back mobility and rib mechanics through stretching and strengthening to offset the effects of ageing. By doing this you will increase the joints range of motion and strengthen your muscles involved with respiration. The added benefit will be more efficient breathing will lead to increased blood circulation and better digestion. It encourages breathing from your lower ribs and diaphragm (as opposed to your upper ribs) to improve efficiency and optimise your respiratory system.
Improved Strength and Flexibility
Muscular strength decreases with age especially in the lower body. Muscle mass generally contributes up to about 50% of total bodyweight in young adults, but decreases with age to be about 25% of total bodyweight by age 75-80 years (Short et al 2004). Physical inactivity will contribute to muscle loss which, in turn, leads to decreased muscular endurance resulting in early fatigue and an increased risk of falling. Moreover loss of muscle power affects everyday tasks like walking, climbing stairs and lifting themselves out of a chair. Flexibility also deteriorates with age. Pilates exercises for seniors will address these issues and improve the body’s muscular balance.
“Physical fitness is the first requisite of happiness. If at the age of 30 you are stiff and out of shape, you are old. If at 60 you are supple and strong then you are young”
Improved Wellness and Confidence
Wellness is defined as a lifelong process that at any given time produces a positive state of personal well-being, of feeling good about your self; of optimal physical, psychological, and social functioning; and the control and minimisation of both internal and external risk factors for both diseases and negative health conditions (Roh 2016). Spending more time in active exercises helps build better relationships with others. Moreover, it gives us a sense of accomplishment as you will start to see results. Clients feel more confident and self empowered knowing they are taking control of their own health. Furthermore, it puts us in direct contact with other people who share similar targets in life and a desire for self improvement.
Am I Too Old for Pilates?
No, it’s never too late to start. We firmly believe there is always some exercises you can perform. It’s a safe, low impact exercise filled with positive physical and mental benefits. With regular consistent practice you will progress and start to reap the rewards.
Pilates for Seniors near me
Beginners Reformer Pilates is a great way to prepare and indeed recovery from hip and knee replacement surgery. Generally it takes around 3-6 months to fully recover from total hip surgery and 12-18 months from total knee replacements. Factors which affect your ability to recover are overall health, physical condition, age, attitude and adherence to rehab exercises will contribute to their healing time. Levine et al (2009) suggested it was safe post hip and knee surgery rehab activity with no reported side effects and high satisfaction levels were recorded after 1 year follow up. Adapted exercises were given to increase the range of motion, flexibility, strength and stamina of adjacent joints and muscles for patients after hip or knee arthroplasty. Benefits of these exercises may be seen with improved balance and return to other athletic activities.
Pilates for Seniors Benefits FAQ
Is Pilates good for seniors?
Yes absolutely! It’s great for your balance and coordination, bone density, posture, breathing, circulation, strength and flexibility.
What type of Pilates is best for seniors?
Reformer Pilates has the advantage of using resistance which is great for strengthening. It’s also helpful to improve balance as you get useful feedback from the springs to speed up progression.
Is Pilates good for an 80 year old woman?
Yes, our 80 year old clients benefit greatly from consistent practice and notice benefits in all aspects of their lives.
Is Pilates good for a 70 year woman?
Yes, It’s superb for 70 years old woman who wants to reach her goals and keep active.
What is the best Pilates for seniors?
Private Reformer Pilates led by specialised instructors will provide you with the best results.
Am I too old to do Pilates?
No, there is always exercises you can perform to help reach your goals.
What is the maximum age for Pilates?
There is no maximum age for Pilates. We truly believe Pilates is for everybody.
Is 60 too old to start Pilates?
No, we have had clients who have started at 80 years old who love it and really notice the difference.
References
Levine et al (2009) Training for Use in Rehabilitation after Total Hip and Knee Arthroplasty: A Preliminary Report Clinical Orthopaedics and related research
Roh et al (2016) Effects of modified exercises on variability of inter-joint coordination during walking in the elderly Journal of Physical Therapy Science
Roh (2016) The effect of 12-week exercises on wellness in the elderly Journal of exercise Rehabilitation
Roller et al (2018) Reformer exercises for fall risk reduction in older adults: A randomised controlled trial Journal of Bodywork Therapies
Short et al (2004) Age and aerobic exercise training effects on whole body and muscle protein metabolism. American Journal of Endocrinology Metabolism.
Matthew Glithero
Matthew is a senior Instructor that completed his training with APPI. He delivers bespoke sessions to facilitate recovery from injury or to improve sports performance.