Pilates: A good option for older adults?

By Harvard HealthPublishing.com

Nearly 12 million Americans tried Pilates in 2023, 15% more than during the previous year. Pilates is once again growing in popularity after first going mainstream in the early 2000s. And the attention on this low-impact workout might make you wonder if Pilates is a good option for you.

What is Pilates?
Pilates is a form of exercise invented by a German fitness enthusiast named Joseph H. Pilates. His system involves movements meant to improve balance, flexibility, and strength, especially in your core. ("Core" refers to the muscles in the back, sides, pelvis, and buttocks that stabilize the center of the body to improve efficiency of movement.)

Pilates may be performed using either a mat and your own body weight, or a specially designed piece of equipment called a Pilates reformer that provides resistance. Today, Pilates is available at many fitness facilities. You can also find Pilates workouts on video or online streaming platforms.

Potential benefits of Pilates for older adults
Pilates isn't just about stretching and strengthening your muscles. It has also been linked to the following benefits that may be particularly important for older adults: 

• improves posture
• maintains bone density
• protects against cognitive decline
• improves back pain
• supports the immune system
• bolsters mental health.

Plus, it's a low-impact form of exercise, meaning it may be more comfortable and accessible for people with joint pain or mobility concerns.

Safety considerations
It's generally a good idea to check with your doctor before trying any new kind of exercise, including reformer Pilates, mat Pilates, or wall Pilates. (Wall Pilates uses the support of a wall to add resistance to an at-home Pilates workout.) Your doctor may recommend you avoid certain Pilates exercises if you have existing back pain or spine issues.

How to get started with Pilates
Once your health care provider has cleared you to try Pilates, look for a local studio or community center that offers Pilates for older adults or Pilates for beginners.
Plan to arrive early for your first visit so you have time to let the instructor know about any concerns or questions you have. They'll introduce you to the movement patterns and show you how to practice safely, depending on your needs and abilities.

How Pilates can be modified to fit your needs
When you're first getting started, an experienced Pilates instructor can help you tailor your practice to your unique needs. That might include trying a more gentle version of Pilates or performing the exercises while seated in a chair.

Gentle Pilates for older adults
Pilates is generally considered a gentle, low-impact form of exercise. But certain Pilates classes may be marketed as "gentle Pilates for seniors" or for beginners of any age. These classes generally focus on exercises that are even gentler on the joints. Gentle Pilates may also have added emphasis on breathing techniques or be more easily adaptable to various fitness levels and abilities.

Chair Pilates
Pilates is often performed while lying down on a mat or the reformer machine. If you're more comfortable exercising in a chair or if lying down isn't accessible to you, you may be able to find a local studio, community center, or online platform offering chair Pilates. In chair Pilates, you perform the strengthening and stretching motions while seated. Note that the term "chair Pilates" can also refer to the use of a Pilates machine called a Wunda chair, which can further challenge your core muscles. Be sure to check ahead of time to make sure you're signing up for the version of chair Pilates you want.

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