Is Pilates for older people and seniors?

Keeping fit and active is essential at all ages. For the older population it is just as essential if not more. But not all forms of exercise suits everyone as we age.  For older bodies, exercise needs to be modified to suit changing bodies and abilities.  Pilates for older people is definatley possible.

Pilates is a wonderful form of exercise for the older population as its risk of injury is minimal unlike many other weight-bearing exercises.  It focuses on controlled breathing and quality of movement rather than quantity.  Pilates is low impact and not nearly as severe on joints as many other forms of exercise.  The equipment used in Pilates provides resistance training but again in a low impact manner.  As a result strengthening of the muscles around joints is possible without putting unnecessary pressure on the joints.  The reformer is great because while it is resistance based the resistance can be quite light and manageable while in some gyms the lightest weight is too much.

All the principles of Pilates revolve around stability and efficiency of movement.  This is done through strengthening the deeper smaller muscles and the ‘core’ muscles – abdominal muscles, pelvic floor muscles and the muscles along the spine.  Many of the exercises in Pilates are done lying prone, supine, or sitting.   This emphasis on stability helps improve balance, an area that becomes weaker as we get older.

Increased control and stability is important for older adults as it can help improve functional movement including building balance and posture.  Balance and coordination slowly decreases as people get older. The increase in strength and flexibility in the ‘core’ and legs positively affects balance.  Pilates is also a great form of rehabilitation from surgical procedures such as hip replacements and knee surgeries.  Reformer work can be very helpful in working the muscles in the legs strengthening the knees.  Work with feet in the straps on the reformer can help work on stability in the pelvic region.

Pilates for older people with age related conditions

ARTHRITIS sufferers: benefits from Pilates because the gentle mid-range movements decrease the chance of joints compressing while maintaining the range of motion around them.

OSTEOPOROSIS sufferers: simple standing Pilates leg exercises may increase bone density in both the spine and hip. (Flexion exercises are not recommended for osteoporosis sufferers.)

LUMBAR STENOSIS: exercises that can stretch out the back muscles and strengthen the extensor muscles of the spine to counteract the forces of gravity that can pull people into that hunched position. (Extensions may cause injury in some cases of stenosis.)

PARKINSON’S and MULTIPLE SCLEROSIS: Pilates has been documented to slow or reverse the effects of these diseases.  It can even help with brain traumas like a stroke.  The sooner people with brain damage or stroke can start balance exercises with Pilates and get their bodies moving symmetrically the better their recovery overall.