Unlocking Vitality: Benefits of Pilates As We Age

Ageing is a universal experience, and as our life expectancy rises, it becomes crucial to explore ways to enhance our overall well-being throughout the ageing process. These later years should be a time of enjoying hobbies, cherishing family moments, and maintaining independence.

According to the NHS, individuals over 65 should engage in daily physical activity, ranging from a simple walk to more vigorous tasks like cleaning. The NHS further recommends incorporating activities that enhance strength, balance, and flexibility at least twice a week (source: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-older-adults/). As we age, we naturally experience a decline in muscle mass, joint mobility, bone density, and balance. Therefore, consistent effort is required not only to preserve but also to enhance these vital aspects of our health.

The Power of Pilates for Everyone

Pilates, developed by Joseph Pilates in the early 1900s, offers a comprehensive approach to exercise, addressing dysfunctional movement patterns and targeted weaknesses. Regular practice under the guidance of a certified instructor can result in longer, stronger muscles, improved fluid movement, and enhanced mobility. While the Pilates Method may seem complex initially, a well-structured beginner class allows individuals to grasp the foundations, leading to rapid and tangible results.

Joseph Pilates himself described his method as follows: "The Pilates Method of Body Conditioning develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit."

Strength Enhancement through Pilates

A superficial glance into a Pilates studio might convey an impression of simplicity until one delves into the intricacies of engaging specific muscles. Pilates utilises gravity and, in some cases, resistance apparatuses to strengthen the entire trunk of the body. Isolating and strengthening muscles in the shoulders, core, and hips are pivotal in restoring functional movement.

Building overall strength for the over 50’s is particularly beneficial for maintaining good posture, preventing injuries, and supporting the enjoyment of various activities such as walking, playing with grandchildren, swimming, gardening, golfing, and more.

Balancing Act: Pilates for Stability

Falls pose a significant risk to older adults, often due to issues affecting balance or a decrease in joint mobility. While not all Pilates Mat classes incorporate specific balance work, many instructors integrate standing balance challenges and functional movements like gentle lunges. The Pilates Method enhances proprioception and body awareness, contributing to improved overall balance.

Joint Mobility in Pilates

Each Pilates exercise emphasises joint mobility, from the neck to the toe joints. These exercises help maintain or increase synovial fluid, acting as a lubricant for joints. Pilates exercises like the toe- wave or hip zig-zag specifically target joint mobility, preventing the loss of flexibility that can lead to tripping and stumbling in older adults.

Flexibility and Pilates

Pilates foundations revolve around strengthening and "lengthening" muscles, promoting a holistic approach to stretching. As muscles lengthen, the muscles undergo beneficial stretches. This approach enhances joint movement, contributing to an increased in synovial fluid which acts as a lubricant for the joint.  The Pilates Method combination of strength, lengthening, and targeted challenges results in more comfortable and healthier movements, providing relief for individuals experiencing aches and pains.

Pilates for everyone including over 50’s through over 80's

Incorporating Pilates into the routine of older adults offers a holistic approach to maintaining and enhancing physical well-being. From strength and balance to joint mobility and flexibility, the benefits of Pilates extend beyond mere exercise, fostering a healthier and more enjoyable ageing process.