Have you ever walked past a studio and noticed people laying on odd-looking machines, possibly with their feet looped in straps, and thought “What on earth is that?”
Odds are, “that” is a Pilates studio and those people are doing reformer Pilates.
There are many different types of Pilates equipment, but the exercises generally remain the same whether one is on the reformer, chair, trapeze table (yes, sounds advanced, right?), or the mat.
And, no matter the equipment, Pilates is a great type of exercise for seniors of all ability levels.
In this article we will discuss what Pilates is, how it’s different than yoga, and why it can be so beneficial for seniors.
A Little Pilates Background
Pilates was created by Joseph Pilates, who first utilized his exercise program in an internment camp during World War I.
While being detained, Pilates helped his fellow detainees through leading them through daily exercise. According to Joe, when the influenza epidemic of 1918-1919 hit, none of his fellow prisoners who followed his program got sick.
His success with his fellow detainees caught the attention of those in charge of the camp. Joseph was then assigned to care for wounded soldiers. He worked with 30 patients daily- exercising whatever they could move. His exercises helped the patients not only heal quicker, but fight off secondary infections that had the potential to kill those in similar circumstances.1
Joe Pilates eventually took his exercise program to New York City, where he opened his first Pilates studio.
What Is Pilates?
Pilates has a focus on whole body movement, trunk integration, upper body strength and power, lower body strength and power, balance, flexibility, and restoration.
It’s basically everything rolled into one.
As a Pilates instructor, I am assessing to see where my clients may be having difficulty. Is it strength, is it body awareness that may be contributing to pain or compensations, or do they struggle with balance, etc.?
Using this information, I can tailor classes and exercise routines to address their needs with Pilates movements.
Pilates works to not only utilize muscles, but muscles that many other exercise programs don’t typically address. For instance, Pilates includes the diaphragm (our primary breathing muscle) and the pelvic floor.
In utilizing and training all muscles in a gentle, yet impactful way, Pilates helps people get stronger, build endurance, improve balance, improve flexibility and the ability to move freely, all while not making clients feel exhausted or overworked.
Pilates is empowering in more ways than one!
How is Pilates Different Than Yoga?
Now, keep in mind, I am not a yoga instructor. I am a physical therapist and certified Pilates instructor, so I can only speak from those perspectives.
To generalize, yoga has more of a focus on holding poses (this, of course, depends on the type of yoga) and utilizing a meditative or spiritual focus.
Pilates utilizes more repetitions with movement rather than static holds.
In my experience, Pilates lends itself to being more accessible for a wider variety of body types.
Personally, my body doesn’t respond very well to yoga because I’m hypermobile, so while my muscles are tight, my joints are not. So holding poses causes me to hang in my joints more than utilizing the muscles I need to strengthen.
This is not to say that yoga is bad. Yoga can be really great for some bodies! But if you’ve ever found yourself in a yoga class that feels more uncomfortable than good, your body may just not be suited for that type of movement.
Why is Pilates Beneficial for Seniors?
As previously mentioned, Pilates exercises can be adjusted for all body types and conditions.
Do you have osteoporosis or osteopenia? Pilates is still perfectly safe and can help you build bone strength. The key is adjusting exercises so you don’t perform spinal flexion (bending forward). Rather, you can do flat back versions (which may even be more challenging) of exercises to ensure you’re safe and getting stronger.
Or what about arthritis? Pilates can be done standing, lying down, side-lying, lying on the stomach, and with a variety of props to prevent irritating, repetitive motions. Additionally, utilizing Pilates cues like moving in neutral spine and shifting our weight to the proper area of the feet can help prevent excessive pain in joints, like the knees during squats, while still allowing for us to build muscular strength around impacted joints.
Or maybe you’re new to strength training. Pilates provides powerful exercises that help you get stronger without doing so many repetitions or too much weight to make the body feel depleted. When you walk out of a Pilates class, you’ll not only feel stronger but likely have more energy.
Also, balance work is huge in Pilates! This type of training can help older adults reduce their fall risk and prevent unnecessary injury!
The benefits from Pilates for people of all ages are really boundless. So I highly recommend you give it a try and see for yourself!
Click HERE to see Dr. Katie Landier, PT, DPT complete a standing Pilates routine!
Have the Strength to Live Life to the Fullest!
Please Remember to Subscribe and Check out our YouTube Channel!
Sources:
- St. John, N. (2019). Reformer 1 A Detailed Guide for Teaching Pilates. Sacramento: Balanced Body.
