By definition,”Pilates is an exercise system developed by Joseph Pilates to strengthen muscles, increase flexibility, and improve overall health.”1
While that all sounds great, many seniors who have heard or seen Pilates practiced don’t believe it’s for them. It’s assumed to be a “young” person practice- one that requires grace, flexbility, and more core strength than an older adult has the capacity to develop.
All of that is not true! Pilates is not only for everyone, but it is particularly beneficial to seniors!
The beauty of Pilates for seniors is that exercises can be adapted for all people, with all conditions, including rheumatoid arthritis, osteoporosis, and following surgery.
Check out this video for a Pilates workout.
A Little Pilates History
Joseph Pilates was born in Germany in 1883. As a child, he had rheumatic fever, rickets, a weak respiratory system, and asthma.
Through his health struggles, Joseph Pilates became interested in strengthening his body and mind. His belief was that the “ideal man” had a strong body and a strong mind.
When World War I broke out, Joseph was in England, and held as a resident alien in an interment camp for the duration of the war. During his time in the camp, he led his fellow detainees in a daily exerise routine. According to Joe, when the influenza epidemic of 1918-1919 occurred, none of the 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
After his release, Joe made his way to New York, and in 1926, he and his wife, Clara opened a studio, and Joseph taught “Contrology”.
Throughout his life, Joseph Pilates created equipment for his exercise program, some of which is still used today in Pilates classes.
Joseph Pilates dreamt of bringing mind-body fitness into every aspect of life- from schools to military training.
While he was very well ahead of his time, we can now appreciate the need to train our minds and our bodies, which is what Pilates allows for us to do.1
So What About Pilates for Seniors?
Yes, the history is interesting, and most seniors appreciate the need to keep the mind and body sharp, but is Pilates really the answer for older adults?
Yes! Of course, it’s not the only answer, but it is an excellent one!
As a Pilates instructor in-training, I know the benefits of Pilates for seniors reach beyond what I do on the mat.
I have better posture, more functional strength, better balance, and do feel calmer and more in-tune with my body and its needs.
Since I’m still in training, I don’t consider myself an expert (yet) on Pilates, so I would like to introduce you to one.
Jeanine Yutani owns Via Pilates in Henderson, Nevada. Her studio specializes in Pilates for therapeutic, orthopedic, and corrective exercise, as well as fitness and physical training.
Her passion for Pilates and helping people regain control of their lives is inspiring. In her interview below, Jeanine shares how Pilates truly changed her life.
Also, check out this video where I do a Pilates routine for seniors.
Interview with Jeanine Yutani
I’m so amazed by your incredible story of recovery and health, and how Pilates played such a huge role in that. Would you be willing to share a little about your journey with finding Pilates and how it has helped you?
Absolutely – 20 years ago I was a sponsored martial artist on the international competition circuits until severe rheumatoid arthritis made it impossible for me to continue. As my joints stiffened and doctors worked to find a medication regimen to help my mid-20s body figure out a way to keep moving.
I was also involved in a major car accident where the vehicle I was traveling in was rear-ended on a freeway by a semi-truck and then hit head-on by an SUV. This left me with spinal damage in addition to the arthritis and I spent well over a year unable to stand upright, unable to lay on my back or even walk “normally.”
After standard PT practice told me there was no hope for further improvement, I was ready to give up until I discovered (purely by happenstance!) a Pilates-based physical therapy practice that used a combination of alternative manual therapies and Pilates exercises to get me moving within months. I was soon back moving more like my old self, taking regular Pilates classes, and my physical therapist eventually encouraged me to consider training to become a Pilates instructor…the rest is history!
Now, Pilates is my lifestyle – I live it for my work, but I also do it for my own health! Regular Pilates practice helps me manage spinal issues due to injury and scoliosis, manage joint issues due to Rheumatoid Arthritis and Ehlers-Danlos Syndrome, and helps keep my body strong and moving without stressing or impacting my joints. In many ways, I’m stronger now than I’ve ever been!
When I’ve spoken with clients about Pilates, I frequently get the response, “Oh, that’s like yoga, right?” Is there a difference between Pilates and yoga, and if so, what are they?
The biggest one I can point to is that yoga often has a focus on a spiritual or meditative quality as a key part of the work. Pilates definitely has a focus on the mind/body connection, but meditation is not usually part of a class. Both are excellent for developing core strength, both are recommended by healthcare practitioners to improve strength, balance and overall movement.
There are so many different pieces of equipment that people can use in a Pilates studio. Do you have to purchase any equipment in order to try Pilates?
For home practice, all you really need is a mat or a large towel! There are lots of small props that can be helpful (small ball, hand weights), but you can use other items to replicate that (e.g. a pillow instead of a ball, canned food instead of weights) so you don’t have to invest in products. We do sell small props at the studio for our virtual mat classes, though.
Another thing I hear about Pilates is, “Oh, I’m not flexible enough for that.” Do you have to be flexible to do Pilates?
Not at all…one of my favorite things about Pilates is that it’s so easy to accommodate it to a wide variety of bodies. Of course we work on flexibility, but flexibility is relative for each body – range of motion is going to vary between individuals. We work with every body where they are – flexible or not!
Many of the clients I see have chronic pain (back, neck, knees, hips, etc.). Should people with previous injuries and/or chronic pain do Pilates?
If your physical therapist or other healthcare professional recommends Pilates – YES, you should do Pilates…BUT make sure it’s the right kinds.
Not all instructors are trained in working with clients with special health conditions, so you need to check out the studio and instructor where you want to go.
Is the studio the right fit for your needs? Are the instructors trained for your health condition? Will you get the kind of individual attention you need as a higher-need client with a health history/injury/etc.?
I also have clients who have or have previously had vertigo, so laying flat is scary (or maybe not even possible). Can people who can’t lay flat do Pilates?
Absolutely – there is a lot that can be done sitting, some standing. Via Pilates even offers a course called CoreAlign that is primarily designed around upright movement training.
Many of our clients who have vertigo, gastric reflux, etc. enjoy that class because they stan most of the time.
If someone has never tried Pilates before, is it ever too late to try?
Never – again, just make sure you start out one-on-one with a well-experienced instructor who has experience working with ageing bodies. And make sure the studio fits you.
Some studios blast music targeted at a younger demographic and make older clients a bit uncomfortable. Find what place and who fit you best…even if the drive is a bit farther, it’s worth it!
As an PT and aspiring Pilates instructor, I love how specific Pilates can be in terms of helping people achieve strength and flexibility despite any underlying conditions. Can you comment on how Pilates can be adapted for those who have something like osteoporosis?
Pilates often uses forward flexion in its exercises, however, this movement is not appropriate with a client with osteoporosis.
Most exercises can be modified to eliminate the forward flexion while still challenging the core, or many studios have props that help elevate or support the spine into a safe position while allowing the client to work their body in neutral spine, giving them ways to move that are just as (or sometimes more challenging) that in a flexed spine.
For some, group exercise classes aren’t their favorite. Are there other ways people can try/do Pilates without being in a large class?
I definitely recommend Private or semi-private sessions. As a private members-only studio, all of our clients at Via Pilates start with 3 privates so we can get to know your bodies and health issues and so you can get to know the studio and our methods.
Many clients stay with privates and others move to small group classes, but even our group classes have a maximum at 3 to 4 people.
Is there anything else you would like older adults to know about Pilates?
Pilates is definitely worth a try for anyone, as long as its deemed safe by their healthcare team – please feel free to stop by the studio, or call/text/email me for more information.
Finding the right fit of an instructor is the most important thing – there might be a great rate on classes or a cheap monthly price, but not all instructors have the kind of training needed to work with ageing bodies.
If you don’t have some one-on-on time with the instructor before the first session, consider booking a private before even taking a trial class.
Thank you so much to Jeanine Yutani for her wisdom and expertise!
Please check out her studio and website: https://www.via-pilates.com/
Sources:
- St. John, N. (2019). Reformer 1 A Detailed Guide for Teaching Pilates. Sacramento: Balanced Body.
