Who said Pilates was only for young people? This exercise is so flexible, calm, and composed that it's the best exercise type for seniors who are looking to boost strength, flexibility, and balance. So, starting Pilates is never too late, despite your age and condition.
In fact, with the right equipment, Pilates can be both accessible and effective for older adults.
Because Pilates exercises are gentle on the joints and are great for reducing the risk of injury and strain, they help enhance balance and coordination in elders and avoid or at least reduce the risk of falls.
This article talks about the benefits of Pilates for seniors, and we have also covered some Pilates equipment exercises here.
How can Pilates equipment exercises help seniors?
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Improved bone density in elders
Low bone density increases the risk of bones breaking easily, even when performing daily activities.
As we all know, bone density naturally decreases with age. Also, hormonal changes in postmenopausal women or the elderly dealing with nutritional deficiencies and certain medical conditions can impact bone density.
Studies have shown that Pilates may improve bone density, especially in postmenopausal women. This exercise also helps reverse conditions such as osteoporosis and osteopenia.
The Pilates Reformer Machine and Tower use spring resistance as "weights." This type of resistance training is likely better for improving bone density than mat-based Pilates alone.
However, it's crucial to have a knowledgeable instructor who can modify exercises for individuals dealing with osteoporosis.
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Improves posture
Elderly people mostly have a curved spine due to poor posture. We can't tell them to stand up straight or stop slouching. But performing Pilates can improve their posture. How? Pilates equipment helps in focusing on controlled, precise movements that engage the muscles deep around the abdomen, lower back and pelvis.
Through this approach, it also strengthens the core, provides better support for the spine and makes it easier to maintain an upright posture.
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Improved balance and stability
Ageing naturally causes elders to lose their balance and stability. This is why they are at risk of falling. But indulging in Pilates can improve body awareness and mind-body connection, which naturally improves your balance and stability.
So, Pilates equipment such as the Reformer or the Cadillac can help seniors improve their balance and stability.
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Pilates is gentle on the joints
This is a low-impact exercise, which means it's easy on the joints. The Pilates equipment supports and guides movements that allow for a full range of motion without much stress on the body.
By relieving joint pain and stiffness and increasing the muscle strength that supports the joints, Pilates improves functionality in these areas. This makes it perfect for seniors dealing with joint pain or arthritis.
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It can boost immunity
Some studies show that Pilates can help boost immunity not just through mechanical and physiological processes but also by calming your mind.
Since Pilates mostly involves breathing and mindful movement, this helps keep the immune system working optimally by boosting healthy ciruculation and reducing inflammation.
Plus, staying active helps reduce stress, which is known to negatively impact immune function. So, when seniors incorporate Pilates into their routine, they can support their body's natural defences and improve their overall well-being.
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Improves mood, memory and cognitive thinking
It isn't a new story that elderly people suffer from memory loss. But interestingly, studies show that exercise such as Pilates enhances blood circulation to the brain, which positively impacts neuronal development that helps in thinking, memory and learning.Since Pilates focuses on mind-body connection with slow movement, this exercise increases self-awareness and creates a sense of calmness.
So, when you are calm and composed, your mood automatically increases and keeps anxiety and depression at bay.
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Enhanced flexibility and mobility
As we age, muscles naturally tend to lose their elasticity, and joints can become stiffer. So performing regular activities themselves poses a big challenge.
When elders regularly use Pilates equipment, it helps in stretching and lengthening muscles. For instance, the constant usage of springs and bands provides resistance that gently helps in stretching and elongating muscles.
When this is done consistently, it helps counteract the natural tendency for muscles to shorten and tighten with age. In this manner, Pilates improves flexibility and mobility.
Take a look at our exclusive pilates equipment collection in Sydney.
1. Pilates Reformer
A Pilates Reformer consists of a carriage that moves back and forth along tracks within a frame. The carriage is connected to a set of springs that allow it to adjust to different resistance levels.
Exercise 1: Footwork on the Pilates Reformer
You must sit on the Reformer carriage with your feet on the foot bar. Hold onto the straps with your hands. Use the balls of your feet to push the carriage away from you while keeping your heels lifted. Next, slowly bring it back in.
This exercise helps enhance blood circulation, strengthens your legs, and makes your ankles more flexible.
Exercise 2: Short Box Series
As an older person, if you want to boost core stability and make your spine more flexible, try this exercise using a Pilates reformer.
Sit on the Reformer equipment with your legs straight out before you. Grab onto the straps with your hands. As you inhale, sit up tall and lengthen your spine.
When you exhale around your spine and pull the carriage towards you, while you do this a few times, try rotating your spine to each side.
Exercise 3: Chest Expansion
To perform this exercise, first sit comfortably on the Reformer carriage with your arms stretched out behind you. Holding onto the straps. Take a deep breath in and reach both your arms forward. Next, as you exhale, pull your arms back and squeeze your shoulder blades together.
Chest expansion is a great way to improve posture, build upper-body strength and increase shoulder mobility.
Here, you can find the best Pilates equipment in Perth, Australia.
2. Pilates Wunda Chair
The Pilates Wunda chair consists of a sturdy box-like structure with a padded seat and a pedal that's attached to springs for adjustable resistance.
Performing Pilates using this chair can be very effective for seniors. Because it provides support and stability while also promoting strength, balance and flexibility in elderly people.
Exercise 1: Seated Footwork
To do this exercise, sit on the chair with your feet on the chair's pedal and then push the pedal down with both feet, extending your legs. Next, return to the starting position. Repeat this exercise, slowing down, with more control.
This exercise strengthens the legs and improves circulation.
Exercise 2: Seated Spine Twist
Want to improve your spinal mobility and flexibility? Try this exercise.
First, sit tall on the Wunda chair with your feet flat on the floor. Next, hold the pedal with both hands. Twist your torso to one side, pressing the pedal down as you twist, then return to the centre. Repeat the exercise on both sides.
Exercise 3: Standing Side Leg Presses
This exercise focuses on strengthening the outer thighs and improving hip mobility.
How do I do this exercise? First, stand next to the chair, hold the backrest for support and place the outer edge of one foot on the pedal. Next, press the pedal down sideways and then slowly return it to the starting position. Repeat this exercise on both sides.
Exercise 4: Single Straight Leg Stretch
This exercise is best for elders with limited mobility.
Sit straight in a chair, stretch both your legs straight out at a slightly more than a 90-degree angle and keep your toes pointed.
Lift the right leg up slowly without lifting the body. Make sure you lift it as high as you can, unless the leg is parallel to the ground, while also breathing in. Lower the leg again slowly while breathing out. Repeat these steps with both legs 10 times each.
3. Pilates Mat Exercises
Many confuse a Pilates mat for a yoga mat. But both are different. The yoga mat is thinner, while the other is 1/2 inch thick with compact foam to support your sensitive body parts.
Exercise 1: Bird Dog
The Bird Dog is a classic Pilates exercise that's named for the way your body resembles a bird dog in the position. Some perks of this exercise are core strength, balance and stability, spinal alignment and glute activation.
Begin on your hands and knees, aligning your knees directly under your hips and your hands beneath your shoulders. Make sure you are also engaging your core.
Inhale as you raise your right arm forward and your left leg back, while keeping your hips and shoulders level without arching your back.
Hold for a few seconds, then exhale while you return to the starting position. Repeat by extending your left arm and right leg.
Exercise 2: Single-leg Stretch on the Mat
Lie on your back and bring your legs to the tabletop position. Make sure to place your hands on top of your knees.
While you exhale, place both of your hands on your right knee. Next, straighten and extend the left leg down to the floor and try holding this stretch for 30 seconds.
When you inhale, switch the legs, exhale as you draw your left leg into the tabletop position and straighten the right leg.
Continue transferring your hands to the bent knee each time and pull in one leg as the other reaches. Try to minimise any movement in your trunk.
4. Pilates Magic Circle
This is fantastic Pilates equipment for seniors who are aiming to improve strength, flexibility and balance.
Exercise 1: Seated Arm Presses
This exercise strengthens the upper body and also improves posture.
Sit on a chair with your back straight and your feet flat on the floor. Next, hold the magic circle in front of you at chest level with both your hands.
Press the magic circle gently with both hands while engaging your chest and arm muscles. Release gradually and repeat 10 to 15 times.
Exercise 2: Seated Spine Twist
This Pilates exercise improves spinal mobility and core strength.
Sit on a chair with your back straight and your feet flat on the floor. Hold the magic circle in front of you at chest height using both your hands.
Gradually twist your torso to one side, keeping the Magic Circle in front of you and return to the centre, then twist to the other side.
Repeat this Pilates exercise 10 to 15 times on each side.
Final Words
In short, using Pilates equipment can really boost your health and well-being as a senior. Whether you perform Pilates via a mat, magic circle, or reformer, each one focuses on three essential things for elders: strength, flexibility, and balance.
But ensure that you consult your doctor before getting started with this exercise programme. We recommend working one-on-one with a qualified instructor or in a specialised class if you have any health issues. If you are looking to invest in Pilates equipment in Australia, feel free to check out our website for some exclusive collections.