Benefits of Pilates For Seniors
The Benefits of Pilates for All Ages: Improving Balance, Flexibility, and Core Strength
As we age, which I’ll define from birth, staying active becomes increasingly important for our health and well-being. But what about if you are over 70? Is Pilates good for someone over 70, maybe rolling into their 80’s or 90’s? At Pilates Longboat Key, the answer is heck yes!
At our Pilates studio on Longboat Key, the average age of the population is between 60 and over. We don’t ask for age because, as certified master Pilates and fitness instructors, we focus on training each body based on its needs that day. We have several clients over 90 years old who take Pilates classes and private sessions (2-3 times a week) to help maintain muscle strength, improve balance, and enhance everyday activities and movements.
Pilates is a versatile, low-impact exercise method that focuses on strengthening the core, improving flexibility, and promoting overall body awareness. Developed in the early 20th century by Joseph H. Pilates, it has gained worldwide popularity for its adaptability, making it suitable for all, regardless of their health condition. Whether you’re comfortable on a mat or chair or using equipment like the pilates reformer, there’s a workout to accommodate anyone.
A recent study from the NIH stated that Pilates as a form of exercise “shows a robust tendency towards the benefits of Pilates in physical capacity and in dynamic balance. The results also show that Pilates may be beneficial for the health of the elderly, contributing to human aging that may slow down and fight the degenerative processes associated with senescence.“
Whether you’re looking to manage age-related conditions such as lowering blood pressure, enhancing your mobility, or simply maintaining a healthy and active lifestyle, incorporating Pilates into your exercise routine may be the answer.
In this article, we will explore Pilates’s specific benefits for healthy aging and how it can contribute to one’s physical and mental well-being.
10 Ways Pilates Benefits Seniors: From Increased Flexibility to Better Balance
1. Improved strength and flexibility: Pilates exercises focus on core strength, which helps seniors improve their overall strength and flexibility. This can help with daily activities such as bending, reaching, and lifting objects.
2. Enhanced balance and stability: As we age, balance and stability become increasingly important to prevent falls and injuries. Pilates exercises help seniors improve their balance and stability, reducing the risk of falls and improving confidence in their movements.
3. Increased bone density: Pilates is a weight-bearing exercise that can help seniors increase their bone density, reducing the risk of osteoporosis and fractures.
4. Better posture: Poor posture is a common problem among seniors, leading to back and neck pain. Pilates exercises focus on proper alignment and strengthening the muscles responsible for good posture, helping seniors improve their posture and alleviate pain.
5. Reduced back pain: Many seniors experience back pain due to weak core muscles and poor posture. Pilates exercises target the muscles that support the spine, helping to alleviate back pain and improve overall spinal health.
6. Enhanced lung capacity: Breathing exercises are an integral part of Pilates. Deep diaphragmatic breathing helps seniors improve their lung capacity, increasing oxygen intake and promoting relaxation.
7. Stress relief: Participating in Pilates classes can be a great way for seniors to relieve stress and improve their overall wellbeing. The focus on mindful movement and deep breathing can help seniors relax, reduce anxiety, and enhance their mental health.
8. Improved cognitive function: Pilates exercises require focus and concentration, which can help seniors improve their cognitive function and memory. This can be especially beneficial for seniors looking to maintain or enhance their mental sharpness.
9. Joint health and flexibility: Pilates exercises are low-impact, making them ideal for seniors with joint pain or stiffness. The gentle movements and controlled range of motion can help improve joint health and flexibility, reducing discomfort and improving mobility.
10. Social engagement: Participating in Pilates classes allows seniors to engage with others and build social connections. This sense of community and support can contribute to improved overall mental health and wellbeing.
Finding A Good Pilates Instructor for Seniors
When wondering where to begin with Pilates, it is important to work with a certified Pilates instructor who has experience working with older bodies. Older bodies require the knowledge and expertise of a seasoned instructor to ensure exercises are modified for proper movement and range of motion. An experienced Pilates instructor can provide modifications and guidance to ensure the exercises are safe and appropriate for their needs.
It’s also important for seniors to listen to their bodies and not push themselves too hard. This is often the biggest challenge as we all want to move like we did in our younger years. It’s okay to start slowly and gradually increase the intensity and duration of the exercises as they become more comfortable and confident. To stay healthy and active as we get older, we need to recognize that our bodies have been through a lot over the years. Making a few adjustments can really help us feel our best and keep moving.
At Pilates Longboat Key, we believe in the motto, “We keep the island moving!” Our services are designed for everyone, no matter their age or physical condition. Low-impact and proper range-of-motion movements can work wonders for those facing injuries and strength challenges. As our clients train, they see improvements in strength, balance, and pelvic floor health, all of which make a big difference in their everyday lives.
Why Pilates Right For Seniors Takeaway
In conclusion, Pilates is a valuable exercise option for seniors as it offers numerous benefits such as improved muscular strength, flexibility, coordination, balance, and emotional health. Pilates can involve modified movement patterns to suit individual fitness levels and abilities, allowing seniors to progress at their own pace and avoid injuries. It is particularly beneficial for seniors with chronic conditions, neurological issues, degenerative joints, arthritis, and back issues, as it can improve motor control and balance. Additionally, Pilates focuses on joint mobility and flexibility, which can help seniors maintain their range of motion and reduce the risk of stiffness and joint pain, a common symptom of arthritis and natural wear and tear on the body. It can also be an effective form of rehabilitation and pre-habilitation for seniors recovering from injuries or surgeries or prior to surgeries, making recovery often faster and easier.
Build A Stronger Body With Pilates
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