Whether you’re looking to hone your craft in the workplace or perfect your skills in a sport, having a firm foundation is essential. In the same way, maintaining a strong, stable and balanced body helps support a firm foundation for your whole health, especially as you age.
Pilates is a form of exercise that aims to establish a healthier, happier you, allowing you to walk through life with less pain and stand firm. Keep reading to learn more about Pilates, including its benefits and if it’s right for you.
Pilates 101
In the early 1900s, Joseph Pilates initially developed a method of rehabilitation and corrective exercises for dancers in New York City. Over time, he developed an apparatus, later named the Universal Reformer, dedicated to improving flexibility and strength. As time passed, his method was used to prevent injuries, and he even opened his own Pilates Universal Gymnasium in the fall of 1929 in New York City.
Today, Pilates is a low-impact, full-body exercise and conditioning technique that improves strength, balance, mobility and flexibility. Its approach is unique because it focuses on breathing and encourages flowing body movements, helping you achieve significant results in less time. It’s a great exercise for all ages, especially for older adults. Its ability to target the entire body as a low-impact exercise makes it unique. Pilates will meet you where you are in skill and strength and support your whole health for years to come.
Health Benefits of Pilates
Pilates offers numerous benefits to older individuals that support their overall health. These benefits include:
- Better flexibility and mobility
- Breath control
- Decreased back pain
- Decreased stress
- Higher energy levels
- Improved cognitive function
- Improved posture and balance
- Increased core strength
- Injury prevention and pain relief
Recovering from an injury or carrying a chronic illness can be difficult at an older age — but this doesn’t have to be true for you. By participating in Pilates, you can experience numerous health benefits that may help you recover quicker and prevent injuries.
This low-impact exercise is beneficial for aging joints and focuses on body-weight movements rather than weight-bearing activities, making it a more accessible form of exercise. However, it’s important to note that you should speak with your primary care provider before participating in Pilates to ensure it’s right for you. If you don’t have a primary care physician, find one near you.
Pilates Exercises to Improve Your Health
Within the world of Pilates, you can do many different movements. Let’s look at a few exercises that are good for older adults. Remember, these are only a small number of Pilates exercises, and not everyone should perform them. Check with your doctor before you exercise to ensure you aren’t at risk of getting injured.
Forearm Plank
This exercise predominantly works your core muscles. However, supporting muscles, like your shoulders and hamstrings, contribute. To perform this exercise, you first want to lie flat on your stomach. Then, use your forearms for support to lift your body, squeezing your back, core and glutes. Remain in this position for around 30 seconds before returning to the starting position.
Bird Dog
This exercise relieves pain while working your back, core and hip flexors. To perform it, start on all fours. Stretch your left arm out in front of you while simultaneously extending your right leg out. Hold this position for a few seconds before returning to the starting position. Then, complete the same movement with your other side.
Saw
This exercise aims to improve flexibility in your hamstrings while developing strength in your lower back. To perform it, start by sitting on the floor with your back straight and spreading your legs as wide as your yoga mat or about shoulder-width apart. With your arms straight out to your side, twist your upper body, reaching your left hand diagonally to your right foot. Then, return to the starting position and repeat on the other side.
Your Foundational Support
At AdventHealth, we seek to care for all of you in body, mind and spirit. Visit us here to learn more about our orthopedic care services or find care near you. We support your whole health through every stage of life.
