By now, you’ve probably heard about Pilates, a great form of strength, balance, and flexibility training. If not, put simply, Pilates is a form of exercise that will strengthen your body, both with and without the use of equipment, and has many physical health benefits. And no matter your age, Pilates is a form of exercise that can be suitable for all, so beginning Pilates for seniors can be a simple new hobby to add to your typical routine. As you age, your body can be quite unforgiving in certain ways – back pain, decreased functionality or flexibility, and poor posture or balance, to name a few, are all types of physical struggles we can encounter in older years. Luckily, improved health care and lifestyle choices has increased life expectancy and more and more adults are sticking to consistent exercise routines well into their older years. Whether it be weightlifting, yoga, or Pilates, exercise is the key to a longer and healthier life and can be the solution to many physical ailments that older age may bring.
Beginning Pilates for seniors is a great way to start incorporating exercise into your life in a low-commitment manner. Even just 20 minutes a few days a week can be beneficial to your overall well-being. The benefits of Pilates include improved flexibility, core strength, stability and muscular endurance and can serve as rehabilitation or prevention for injuries. And it is never too late to start and regain that strength and mobility you may have lost! If you already incorporate exercise into your weekly routine, beginning Pilates for seniors will only improve your physical abilities and health.
Mat Pilates and Reformer Pilates are two examples of Pilates that can benefit seniors. Mat Pilates can be practiced at any intensity level and all you need is a mat and some open space to start! Reformer Pilates uses a machine that includes pulleys and ropes, a footbar, and a sliding carriage attached to a frame, something many would recognize as a popular form of Pilates. This form can also be practiced at any intensity level using heavy or light resistance, making it another beginner-friendly exercise. A great option may be to find a local Pilates studio and take a beginner’s class to familiarize yourself with reformer Pilates.
While beginning Pilates for seniors may be difficult or confusing, it’s important to remember to take your time and familiarize yourself with the movements. You also want to learn how to focus on your breathing, a major component of Pilates. Listening to your body and allowing yourself to meet your body where it may be physically rather than straining it too much is what Pilates is all about.
Here are a few Pilates exercises that you could start trying in your free time:
Mat Pilates
- Forearm Plank – start by lying on your stomach with your elbows beneath your shoulders and forearms on the mat. Lift your hips and body up to form a straight line from head to toe and squeeze your core, holding for at least 30 seconds.
- Bird Dog – start on all fours with your hands in line with your shoulders and hips in line with your knees. Lift one arm out and extend the opposite leg so both are in line with your body and hold it for about ten seconds before switching sides.
- Swimming – start lying face down on your mat with all limbs extended out. Begin lifting your right arm and left leg up together then alternating to the opposite limbs. Remember to keep your head down aligned with your spine and your core engaged.
Reformer Pilates (Perhaps at a Pilates class)
- Footwork – sit on the reformer carriage with your feet on the footbar and press the carriage away from you with the balls of your feet, keeping heels lifted from the bar.
- Spine Stretch – sit on the reformer carriage with your legs straight out, holding onto the straps. Lengthen your spine when inhaling and round your spine when exhaling while pulling the carriage towards you.
- Side Lying Leg Series – lie on your side on the carriage with your top leg bent. Hold onto the straps with your top hand and hold the carriage with your bottom hand then lift your bottom leg up and down and forward and back.
These are just a few examples of many exercises to try when you are beginning Pilates for seniors. These exercises can help things like circulation, flexibility, core strength, and spinal mobility. You can even practice Pilates in a chair if you have limited mobility or balance. There is a plethora of options and forms when it comes to Pilates, making it easily customizable depending on your abilities and experience. There are even forms of Pilates for those dealing with Osteoporosis or Arthritis. To make it even easier, you can find videos online to follow along at home if there isn’t a local Pilates studio near you. All Pilates truly comes down to is focus, deliberate movement, and being aware of your body. Beginning Pilates for Seniors doesn’t have to be fearful or difficult. It can be a fun, easy practice that you can start incorporating into your weekly routine today!
