Seeing veteran actress Helen doing Pilates at the age of 85, you must be wondering whether it is safe to do Pilates at an older age. Know the benefits of Pilates for older adults.
Age is just a number when it comes to staying healthy and active. That is proven by 85-year-old veteran actress Helen Ann Richardson-Khan, fondly called “Helen”. This iconic diva who won hearts in the 50s and 60s continues to dazzle people with her fitness and determination even after so many years. Known for her acting and dancing talent, Helen was recently spotted doing pilates with fitness expert Yasmin Karachiwala. In the video, she mentions that she has knee problems and even walking without support is difficult. However, daily pilates practice has completely changed her life.
In the video, when Karachiwala asks Helen what motivates her to do Pilates regularly, she replies, “I feel so energetic, alive, happy and I look forward to it every day. It makes me feel great. I feel elated. I don’t need to drink or smoke. Pilates gives me that high. I never miss a Pilates class again.” This is a reminder that age doesn’t limit our potential if we have the passion, but it also raises the question of whether Pilates is safe for older people.
Watch the video here:
What is Pilates?
Pilates is a form of exercise known for improving core strength, flexibility, and posture through controlled movements. Unlike traditional exercise, Pilates won’t leave you exhausted. Instead, it will fill you with energy and mental clarity while relieving stress and pain. It typically incorporates a variety of tools, including reformers, resistance bands, stability balls, and mat-based exercises.
You can practice Pilates in a gym or studio, which has special equipment and a trainer to help you. Pilates sessions usually last between 45 minutes and an hour, although shorter routines are also effective.
Beyond the physical benefits of toning muscles and improving endurance, Pilates also promotes mindfulness and body awareness. It’s more than just exercise; it’s a lifestyle choice that promotes inner wellness.
Benefits of Pilates for Seniors
Pilates has many benefits for seniors, including older adults. According to a study published in the European Journal of Health, Psychology and Education Research, doing Pilates may be beneficial for the health of older adults and contribute to healthy aging by slowing down and combating the degenerative processes associated with aging. Here are the top 5 benefits of Pilates for seniors:
1. Build core strength
Pilates is known for targeting muscles in the abdomen, hips, buttocks, and pelvis, and strengthening the core muscles. These muscles are essential for maintaining stability, balance, and good posture, but they tend to weaken with age due to factors such as decreased physical activity and muscle loss. By focusing on the core, Pilates can help older adults regain strength, increasing stability when performing daily activities and reducing the risk of falls.
Read also: Pilates 101: Celebrity fitness expert Namrata Purohit busts myths about the popular workout
2. Increase joint flexibility
As we age, our joints often become less flexible, limiting movement and increasing the risk of injury. Pilates exercises control and lengthen muscles, improving joint flexibility and mobility, helping older adults maintain or regain range of motion and move more freely and comfortably.
3. Improve your posture
Poor posture, common among older adults, is caused by muscle weakness and imbalance. Pilates exercises focus on correct spinal alignment and encourage good posture through each movement, improving posture, reducing tension and minimizing the risk of back and neck pain.
4. Reduce stress
Regular exercise, including Pilates, has been shown to have a positive impact on mental health and overall well-being. According to a study published in the journal Social and Behavioral Science, Pilates has been shown to increase mindfulness and body awareness by controlling your movement and breathing during exercise, which can help reduce stress, anxiety and tension.
5. Improves coordination and balance
Everyday activities like walking, bending and moving require coordination and balance. But as we age, muscle strength and mobility can decrease, leading to poor posture. Pilates can improve balance, improve the way you walk and strengthen your muscles.
Tips for Seniors Doing Pilates to Keep in Mind
- If you’re new to Pilates, start with gentle exercises and gradually increase the intensity to build strength and flexibility.
- Pay attention to proper posture and alignment during each movement, as this will help prevent strain and injury, especially to the spine and joints.
- If exercise causes pain or discomfort, stop exercising and avoid overexerting yourself.
- For older adults, exercises that improve balance and stability are recommended.
- To improve your focus while exercising, focus on your breathing.
Read also: Pilates vs Yoga: Which is Right for You?
Is Pilates safe for older people with arthritis?
Older adults are more susceptible to arthritis, a disease that causes inflammation in the joints. Arthritis can lead to pain, stiffness, and reduced mobility. Swelling, redness, and reduced joint function can also occur. Exercise, especially Pilates, has been shown to help relieve these symptoms by increasing flexibility, strengthening muscles, and reducing joint tension. A study in the International Journal of Environmental Research and Public Health found that Pilates significantly improved pain and physical function in people with osteoarthritis.
When doing Pilates with arthritis, it is important to avoid high-impact exercises, maintain good posture and avoid exercises that may strain the body. Doing Pilates regularly can help relieve arthritis symptoms by improving joint mobility, muscle strength and overall health.
