Is pilates good for seniors? If you want to learn about the benefits of pilates for elderly, don’t miss this article from Human Health Mag. Pilates is a wonderful exercise for the body and mind and has many different types. Maybe you have just entered the world of fitness and want to know exactly what pilates is and what its types are The variety of Pilates exercises may be confusing to you. But there is no need to worry. In the following, we want to tell you everything about Pilates and its types and benefits in simple language.
What is Pilates?
Pilates for elderly is a great stretching exercise that engages both body and mind, and at the same time has a positive effect on physical fitness and mental well-being. This exercise is very effective for strengthening the core of the body. Like yoga, Pilates focuses on balance and flexibility. In this exercise, the risk of injury is much lower than other intense exercises.
Pilates places a lot of emphasis on the mind-body connection and is on the list of exercises to increase concentration. While you should do various physical exercises, your mind should be constantly aware of proper breathing and how to coordinate body movements.
Types of Pilates to Improve Senior Health
No matter what pilates class you take, all exercises are based on the basic principles of breathing, control, concentration, and deep strength training. The differences are mainly in the different ways of doing Pilates, such as on a mat or using a reformer (a special Pilates exercise machine). Types of Pilates for elderly include:
- Classic Pilates
Classic Pilates starts with traditional and basic exercises and gradually progresses to more complex and professional movements with machines and tools. This type of Pilates is suitable for almost everyone. Classic Pilates focuses more on exercises for the pelvis and core, and a few other points in the head, neck, and shoulders. If you are looking for exercises to treat hemorrhoids, try Pilates.
- Mat Pilates
Mat exercises are done with your body and a yoga mat. This type of Pilates focuses on your core and is useful for those with back pain. Mat Pilates is the same as classic Pilates exercises done on a mat. A study in the Journal of Physical Therapy Science found that people who did Pilates on a mat reported better pain levels and balance.
- Reformer Pilates
This type of Pilates is very similar to traditional Pilates, but it uses a flat-framed machine, a platform, and a set of springs. Many of the exercises on the reformer are the same as those on the mat, but with the added resistance of the springs, straps, and ropes of the reformer. This type of exercise burns more calories.
- Modern Pilates
Although modern Pilates is also inspired by and based on the classic Pilates system, each class is different depending on the expertise and preference of the instructor. In this type of Pilates, we see a greater variety of exercises. The modern approach to Pilates is based on concepts from biomechanics, motor rehabilitation, and communication skills, and the types of exercises vary greatly from instructor to instructor.
- Stat Pilates
This form of Pilates combines the expertise of rehabilitation and movement specialists with Pilates. For example, each class begins with a warm-up to prepare the body and reduce neck and back strain. Stat Pilates follows the same basic principles of classic Pilates, but uses props like a ball and foam roller to improve balance.
- Winsor Pilates
Focuses on weight loss and fitness with a combination of classic Pilates exercises performed in a specific, non-traditional order to maximize results. Winsor Pilates includes 13 Pilates moves on the mat in 20-minute workouts, making it ideal for beginners, seniors, and those with limited time.
The Most Important Benefits of Pilates for the Elderly
Why is Pilates good for the elderly? Pilates exercise, like any exercise, has a positive effect on your body. The most important benefits of pilates for elderly include the following.
Increase Core Strength
The core is the muscles around the torso, including the abdominal muscles (rectus abdominis, obliques and lower abdomen), the back muscles (lumbar muscles, spinal erectors and other back muscles) and other muscles such as the gluteal muscle group or pelvic floor, which, if strengthened and flexible, help maintain balance and stability of the body.
Pilates exercises engage these muscles in older people and improve core strength and function. Strengthening the core is a key factor in reducing back pain, reducing spinal problems or leg and hip pain and reducing pelvic floor dysfunction. The core is so important that it is called the powerhouse of the body. This exercise is also on the list of exercises to treat fatty liver.
Improve Posture
Posture is a very important factor in overall body imbalance, pain in the shoulders, back, neck or creating painful positions while sleeping and sitting. It may seem irrelevant; but sometimes even our headaches are related to our incorrect posture. Fortunately, Pilates focuses on body alignment, ideal range of motion in joints and balance of all muscles. This exercise will improve overall body posture by strengthening deep muscles. You can start Pilates at home to correct your body shape.
Reduce Back Pain
Pilates exercises contract and release the deep abdominal muscles, lower back and pelvic floor. The ability to train deep muscles is a sign of the power of this exercise. These muscles are like building pillars in our body and play a big role in maintaining the stability and strength of the body.
Prevent Injuries
This exercise balances the muscles of the elderly and makes them neither too tight nor too loose. So the body is exposed to less damage. Research shows that athletes in this field suffer much less injuries and sports injuries.
Increase Body Awareness
Pilates is a mental and physical exercise that increases body awareness. Paying attention to the inside and being able to focus on the sensations in the body increases your awareness of different feelings such as comfort or pain and is more aware of your surroundings. By increasing mental strength, the body is able to respond better to environmental or internal stimuli, which prevents injury. Body awareness even prevents you from overeating. In this case, it creates more harmony with the body’s hunger signals.
Increase Energy
This exercise improves your cardiorespiratory capacity by focusing on conscious breathing. Therefore, correct and conscious breathing stimulates happy hormones and improves blood and oxygen flow. It really does bring you all of these things, and since it’s not an intense or heavy exercise, you rarely feel tired; on the other hand, it also gives you energy and vitality.
Stress Reduction
The ability to be aware of your body, focus on balance exercises, and breathe deeply and deeply in Pilates can help relieve tension and stress. Just 30 minutes of exercise can help reduce stress and cortisol levels, which can help you feel more relaxed.
Improve Sleep Quality
Studies show that Pilates can help you sleep better and more soundly. This makes it a great choice for people who have trouble sleeping or sleepwalking.
Improve Flexibility And Range of Motion
First, let’s talk about the difference between flexibility and range of motion. Flexibility is the amount of passive stretch in a muscle, but range of motion is the amount of movement and rotation in a joint and requires flexibility.
Range of motion and flexibility are not something that can be achieved with stretching alone. You need targeted strength and balance exercises. Pilates exercises make you a flexible and strong person with simple and light movements between strength and balance exercises. Pilates exercises are not just stretching or strength exercises, but a combination of these two exercises that increase flexibility and balance of body and mind.
Improve Body Balance
Most daily activities require physical balance. Balance is not only needed for daily activities, but also if we want to have endurance and strength in the difficult days of life. Pilates exercise improves balance and balanced walking not only by strengthening the core of the body, but also by focusing on alignment and whole-body exercises. Older people should take body balance seriously; because the complications of body imbalance are very expensive and painful. Damage to the pelvis, shoulders, spine, uneven weight distribution on the legs and knees and joints are among the injuries of body imbalance.
Strengthen the Immune System
Research shows that Pilates exercise is effective in strengthening the immune system, especially in older people. This exercise helps strengthen the immune system by creating effects such as improving blood circulation, strengthening cardiovascular health, physical health, increasing concentration and relaxation.
Strengthening Bones
Unfortunately, today’s lifestyle has moved towards inactivity, which is very harmful to health and bone density. On the other hand, high bone density prevents osteoporosis and arthritis and is important at all ages, even for young people. Pilates exercise is also effective in increasing quality of life, relieving pain, and increasing bone density.
Simple Pilates Exercises for the Elderly Beginners
Most Pilates exercises for the elderly focus on the pelvis and use stability and mobility to train the body. Here are some examples of Pilates exercises that are suitable for the elderly:
Forearm Plank
To do it, do the following:
- Lie on your stomach and keep your body straight in one line
- Place your elbows directly under your shoulders and forearms on the floor
- Spread your knees hip-width apart (or slightly further apart for balance)
- Lift your hips up so that your body forms a straight line from head to ankles
- Contract your upper back, abs, and buttocks
- Hold this position for 30 seconds and then return to the starting position
Bird dog movement
To do this move, get on all fours, with your hands under your shoulders and your knees under your hips. Then:
- Brace your abs and keep your spine straight
- At this time, your head and neck should be down and slightly forward
- Raise your left arm and place it in line with your body
- After maintaining balance, lift your right leg off the floor and place it in line with your waist
- Hold this position for 5 to 10 seconds
- Repeat this movement for the opposite arm and leg
Saw movement, the best Pilates exercise for seniors
Sit on the floor with your back straight and your legs shoulder-width apart (a little more). Then:
- Turn to the left while keeping your arms straight out to the sides. Extend your right hand towards your left leg and wait for three seconds
- Then return to the starting position and turn to the opposite side
- Repeat this exercise several times
Bridge movement
The bridge movement is one of the best and most effective Pilates exercises for seniors and even young people. Lie on your back and bend your knees, then:
- Spread your feet hip-width apart and place them on the floor close to your hips
- Press your arms down at your sides on the floor
- Then, with a slight push through your shoulders, lift your hips and spine off the floor
- Try to keep your body in a diagonal line
- Hold this position for 30 seconds and then slowly lower your body to the floor
Single-Leg stretch
This move is one of the most effective Pilates exercises for seniors. Lie on your back and keep your entire body straight along one line, then:
- With an exhalation, bend your right knee and bring it towards your stomach and hold the knee with both hands
- Slightly press your right knee towards your body
- Try not to move your left leg and torso
- Hold this position for 30 seconds and return to the starting position
- Switch legs while inhaling
Pull-up movement
Lie on your stomach and extend your arms and legs. Then:
- Tighten your abs and pull them towards your spine
- Simultaneously lift your right arm and left leg off the floor
- Keep your gaze down and make sure your shoulder blades are facing down
- Then switch arms and legs and continue this movement alternately for 30 to 60 seconds
Mountaineer movement best Pilates exercise for seniors
Get on all fours and try to keep your legs extended and straight. Then:
- Bend your right knee and bring it towards your chest
- At this time, your left leg should be straight and your hands should be under your shoulders
- Then bend your left knee as you straighten your right knee
- Continue this knee switch for 30 seconds
- Do not hit when switching knees
- To prevent your hips from moving, you can keep your abs, glutes and quadriceps engaged
Cat-Cow move is the most effective Pilates exercise for seniors
To do this move, get on all fours on the floor. Make sure your hands are under your shoulders and your knees are under your hips. Then:
- By contracting your abdominal muscles, lift your back up and arch it
- After a few seconds, return to the starting position and immediately arch your back towards the floor
- Repeat this exercise 10 times
Safety Tips for Doing Pilates for Elderly
As with all exercises, you should follow the following tips while doing pilates for elderly. Paying attention to these tips is essential for the elderly:
- Consult your doctor before starting an exercise program
- Do your training sessions under the supervision of a Pilates instructor
- If possible, attend group classes (to increase contact with other people)
- If you are prohibited from doing a particular exercise, do not try it at all
- If you have had surgery on a specific part of your body, such as the hip or knee joint, inform your instructor
- If you have a specific disease such as diabetes, high blood pressure, or other sensitive underlying diseases, inform your instructor
- Avoid excessive twisting or bending
- Perform exercises within the allowed range of motion and according to your physical ability
Concluding Remarks
In this article, we have explained the benefits of pilates for elderly. In general, Pilates is an excellent exercise and suitable for a wide range of people. This exercise has extraordinary power in strengthening the body and mind. Throughout life, the body undergoes extraordinary changes. It is no secret that as we age, the body needs more care and the natural rejuvenation process of cells slows down. In this case, elderly people will experience a decrease in strength, mobility and balance.
Over time, these changes affect all daily activities and in some cases cause falls and injuries. One way to combat the wear and tear of the body is to exercise. Exercises such as Pilates will be very beneficial for the elderly and will increase their balance, mobility and physical strength.
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Frequently Asked Questions
What is Pilates?
Originally known as Contrology, Pilates is a system of exercises developed by Joseph H. Pilates in the early 20th century. Pilates is commonly known as a core-focused exercise, but it is actually beneficial for the entire body and is designed to align the body by correcting muscle imbalances and strengthening movement patterns.
What Age is Pilates Suitable for?
Pilates is suitable for people of all ages, but it is especially recommended for older people and seniors to help reduce stress.