How to grow old without compromise? Pilates

 Aging is a fact of life, but it should not mean compromising your lifestyle or being less active or losing your self-sufficiency, just perhaps adapting and changing how you exercise. And perhaps you have never gone to a gym or exercise class, but perhaps now you need a little help to ensure you maintain your body, like a well-loved older car - lots of miles left in the tank, just needs a little more TLC than it did a few years ago. Now might be the time to consider the benefits of Pilates as we grow older.

Low Impact

For the older population keeping fit is essential. But so many forms of exercise can be hard on the bodies of older adults. Pilates sessions are a great way to stay in shape while reducing the risk of injury that weight-bearing exercises may cause. With its focus on controlled breathing and quality of movement-not quantity of repetitions-many experts including GPs & Physiotherapists agree that Pilates is one of the best ways for older adults to stay healthy.

Most conventional workouts tend to build short, bulky muscles more prone to injury–especially in the body of an older adult. Pilates focuses on building a strong “core”–the deep abdominal muscles along with the muscles closest to the spine. Many of the exercises are performed in reclining or sitting positions, and most are low-impact and partially weight-bearing. It also can positively affect postural positions

Increased Stability and Balance

Pilates centers on movements at the midrange of the body instead of the extremities (arms and legs), where, again, the potential for injury is greater. In contrast with other forms of exercise, Pilates develops the midrange and gradually works toward the end range, while maintaining complete control around the joints. To the benefit of older adults, Pilates teaches control and stability in a small range of motion, graduating to a larger range of motion as they gain control and confidence.

Increased control and stability are crucial for older adults as they can help them improve much of their functional movement, including balance and posture. as people get older, they can lose some of their balance and coordination. Pilates increases strength and flexibility in both the core and the legs, which positively affects balance. This, along with basic fitness benefits, can help them reduce the risk of falls, and Pilates is also a good way for older adults to rehab from surgical procedures like hip replacement or knee surgery.

An Antidote for Many Ailments

Pilates also helps with a variety of age-related ailments. Arthritis sufferers benefit because the gentle mid-range movements decrease the chance of joints compressing while maintaining the range of motion around them. For sufferers of osteoporosis, Pilates can also help. For osteoporosis, standing Pilates leg exercises may increase bone density in both the spine and the hip. Many older adults find that their balance, flexibility, and endurance have diminished over time. These conditions are workable within most beginner Pilates contexts, and they will improve as Pilates is practiced regularly. the majority of beginner Pilates is done lying down or sitting, so there is less risk of falling than there might be with some other forms of exercise.

Improved posture, joint stability, and mobility

As we grow older our posture changes; we become more rounded and in most extreme cases a person may become stooped.  A rounded posture will change the shape of the spine compressing the joints and may cause impingement at the shoulder joint resulting in problems when lifting the arms.  Reaching up for items in cupboards becomes harder and may lead to falls.  Most falls are a result of reaching up.  Pilates exercises will address these issues by improving posture and shoulder mobility.

Improved breathing and circulation

As we become more rounded with age, breathing will become more labored.  Muscles responsible for breathing become weak and the ribs become stiff.  The result will be a lack of oxygen in the blood circulating around the body which can contribute to dizziness and even confusion.  The specific Pilates breathing technique lengthens the tight ribcage and strengthens the muscles responsible for breathing resulting in a more efficient respiratory system.

Improved balance and body awareness

Falls are common among older adults and often lead to injury.  Walking is a basic requirement for mobility and older people may lose their confidence if they have experienced a fall due to a loss of balance or control.  We rely on our senses to stand still and move; these senses deteriorate as we become older affecting our balance and mobility.  Many falls are preventable and Pilates may help to reduce them by improving balance and coordination.

Improved strength and flexibility

With age, muscular strength decreases especially in the lower body and between the ages of 30-50 muscle strength has been shown to reduce by as much as 30%.  Physical inactivity will contribute to muscle loss which, in turn, leads to decreased muscular endurance resulting in early fatigue and an increased risk of falling. Loss of muscle power affects the older adult’s ability to walk, climb stairs and lift themselves out of a chair.  Flexibility also deteriorates with age.  Pilates exercises will address these issues and improve the body’s muscular balance.

Live life well