Can seniors get fit as they age? What about starting an exercise program like Pilates for seniors? This unique form of exercise combines yoga stretching and cable resistance for both strength-building and flexibility. Long practiced by dancers and popular with figure-conscious youth, it is trending among seniors.
Pilates and strength-building practices help seniors remain active and self-sufficient. Just ask 82-year old Willie Murphy, who recently stopped a burglar in her home using a table, baby shampoo, and a broom. That’s right: this independent woman began lifting five pound weights at age 73 and went on to deadlift 230 pounds. Truly, it’s never too late to start exercising.
I like the Pilates exercise system for seniors because it improves flexibility, builds strength, and develops control and endurance in the entire body. I can attest that it is effective at improving body movements, stability, strength, balance, and overall well-being. When practiced with consistency, Pilates emphasizes alignment, breathing, flexibility, developing a strong core, and improving coordination and balance.
The Principles of Pilates
If you haven’t already taken a class, you’ll find it’s different from anything else you’ve tried. It is a safe system using either a floor mat or a variety of equipment such as yoga balls and the Reformer bed shown above. It evolved from the principles of Joseph Pilates, a German innovator who taught dancers in New York. People swear by it, claiming it can dramatically transform the way their body looks, feels, and performs.
Pilates builds strength without excess bulk, creating a sleek, toned body with firm thighs and a strong abdomen and back. It is known as effective for core strength (abdominals, waist, and back).
My favorite Pilates classes are those using the Reformer beds. These are wooden torture-like-looking devices with cables for hands and feet. The base slides back and forth using spring-loaded tension cables of various resistances.
Pilates for Seniors
Professionally-trained instructors give classes, some of whom are retired ballet dancers. There’s a reason trained dancers are attracted to Pilates. It provides both strength training and stretching for muscles, but it engages many of the small supportive muscles surrounding joints and major muscles.
This is really important for seniors. According to sports medicine physician Dominic King, DO, in an article published by the Cleveland Clinic, “Prevention really is the best medicine when it comes to joint pain.” He recommends that seniors safeguard their joints—and the cartilage that supports them—with exercise such as Pilates.
Of course, if you’re new to any fitness program, check with your physician. And listen to your body. Start smart, and start now.
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