Thanks to advances in medicine and lifespan of individuals, More of us are living longer, but unfortunately, for many, physical limitations and health problems can accompany aging. Regular exercise is essential to physical and mental well-being at any age and becomes even more critical for seniors. One of the best exercise methods for seniors is Pilates, says Rebecca Cox, Pilates Instructor at Real Pilates Meydan Studio.
The founder of this form of movement was Joseph Pilates who was born in 1883 and dedicated his life to physical fitness due to being a sickly child. He conquered his ailments through a series of exercises and training techniques, incorporating breath and controlling muscles with the use of the mind, focusing on core postural muscles to support the spine. Devising all light equipment and the reformer, which is still used today albeit slightly modified. A famous Joseph Pilates quote is “You are only as old as your spine”.
Pilates can be a gentle exercise which is modified for the individual. It’s a great form of movement suited to all age groups, with multiple benefits for the aging population. It focuses on building strength, balance and flexibility incorporating controlled breath to help facilitate exercises using small range movements, progressing to end range movements. Emphasis is placed on joint stability, making it the perfect choice for the older adult, without putting stress on the body as so many forms of other exercise can, for example, working out in the gym, often leads to injury.
As we age it is vitally important to stay active whilst remaining injury free, that’s why it’s the doctors choice for many older patients. Pilates can be adjusted for people who need to remain sitting, or standing and props can be incorporated into the exercise to either help with stability or to add challenge, it’s about the quality of movement not the quantity of repetitions.
As we age we lose bone density in our joints therefore it’s important to incorporate weight bearing exercises into the routine, this can be achieved either by adding equipment or four point kneeling exercises or by using the reformer pilates machine.
The reformer is a machine which has a moving padded carriage with the resistance of ropes and springs, excellent for all abilities and ages. It sits off the ground making it an easy transition from standing to sitting, prone and supine positions. The reformer helps with clients who find it difficult getting on and off the mat, clients with injuries, or other pathologies such as osteoporosis, spinal stenosis, hip and knee replacements. Always inform the instructor as too any injuries you may have so they can modify the exercise to the individual and their requirements to avoid the client hurting themselves.
There has been research to support the method of Pilates for people with Parkinson’s disease and multiple sclerosis which lessens the effects of these debilitating diseases.
Coordination and balance can be lacking as we move into later life, often the older adult is prone to falls, Pilates can help with balance through standing exercises and challenge coordination by standing on one leg and adding in arm movements. Posture is very important to all individuals so emphasis during Pilates exercises focuses on the postural muscles, which breathing plays a large part of. Paying close attention to the muscles used to help maintain a good posture and teaching the client where the joints ideally lie in relation to the skeleton will empower the individual with knowledge surrounding their body, therefore the older adult can adjust their posture after leaving the class, thereby building a better body awareness.
Pilates can be the building blocks for further exercise for the aging adult, allowing them to venture back into the world of sports, whether that be golf, hiking, playing tennis or just playing with the grandchildren. It’s a proven method to distress, relieve tension and over all have a better mind body connection.
Visit www.real-pilates.com to know more.