Muscle imbalance and weakness are two serious problems in old age. Sedentary people who are obese and overweight are more likely to get diseases in their senior years. To prevent physical problems in the elderly, regular daily exercise is recommended. Balanced exercise and Pilates for the elderly have the greatest impact on health and wellness. With simple sports movements, you can strengthen the general strength of the body and keep the strength of the muscles in balance.
What is Pilates?
The German "Joseph Pilates," with a combination of 34 different sports, invented a series of new movements. A collection of Pilates moves inspired by gymnastics, yoga, and boxing have been formed and tested on patients for the first time. Pilates largely avoids high impact and heavy muscular and skeletal loading. The basis of the formation of these movements is based on the relationship between mind and body. The emphasis is on increasing the central power of the body, and at the same time, it activates the mind and body.
The effect of Pilates exercises on the elderly is seen after a short time. These movements are safe for all age groups, from children to the elderly and even pregnant women. Spinal modification, strengthening the pelvis and backbones, improving the function of the body's central muscles, and feeling relaxed and cheerful are the positive consequences of balance exercises and Pilates.
Pilates for the Elderly
Exercise is vital for the elderly, but some older people can’t participate in regular exercise programs. Pilates largely avoids high impact and heavy muscular and skeletal loading. Compared to other exercises, the pressure and tension of the older adult during Pilates exercises is much less.
Best balance exercises for seniors and Pilates are the best way to stay fit. In the last decade, many people have turned to Pilates. For the elderly who want to exercise at home, it is recommended to do Pilates exercises on a mat. The Pilates mattress is soft and flexible foam.
Read more: Why do I feel so tired after Pilates?
Benefits of Pilates for the Elderly
The abdominal muscles and spine are involved during balance exercises and Pilates. Pilates exercises have various benefits for the elderly, some of which are as follows:
Standing upright and in good physical condition
These exercises always require the body to stand upright to help the elderly achieve a good posture, which is essential during old age.
Muscle tightening
Pilates exercises might cause muscle soreness in the initial days. Once the initial pain is gone, the person will notice that their muscles have tightened. Since muscle tone is lost with age and inactivity, these exercises are beneficial for older people and those who have a sedentary lifestyle. Pilates for the elderly can also reduce joint and bone pain due to muscle strengthening.
Flattening the abdomen
Belly fat is one of the most common problems among the elderly, and most of the seniors are doing their best to lose belly fat and have a flatter stomach. Pilates is the best choice for reducing belly fat and flattening the abdomen of the elderly. Along with losing belly fat, Pilates prevents obesity and overweight in old age.
Increasing flexibility
With age, the flexibility of the body decreases. After a while, the person will be amazed at the physical flexibility he has acquired. Having a flexible body reduces the chance of bone fractures in the elderly. Besides increasing muscle flexibility, it also helps prevent muscle dryness.
Improves body balance
Through the mental and physical communication that is taught in Pilates, a person becomes more aware of the movements and functions of his body. Balancing exercises for the elderly taught in the Pilates sessions can help the elderly maintain a good balance and also aids them in doing other exercises requiring balance.
Reducing stress
When doing Pilates, one is completely immersed in them and will not be able to think about the cumbersome responsibilities of everyday life. With these exercises, the person will focus more on breathing and movements with his body. These exercises are a great way to reduce stress.
Improving the respiratory system
Ageing can cause several respiratory conditions, which make it difficult for the elderly to do heavier exercises. Pilates exercises are done while concentrating on breathing, and it can help the lungs of the elderly function better. Better functioning of the respiratory system also sends more oxygen to the muscles and reduces fatigue.
Prevention of dementia
Prevention of dementia is another benefit of beginner Pilates for Seniors. Various exercises are suggested to prevent dementia in old age. Pilates acts as the best choice since it is relatively high impact and fits the body condition of the elderly.
The best Pilates exercises for the elderly
Most Pilates exercises are considered low-impact and done with relative ease. In this position, the weight of the body does not put pressure or impact on the joints. These movements are designed to be applied to the middle part of the body and slowly extend to other parts. The effect of Pilates exercises on the elderly has been proven over the past ten years. Here are some of the most popular Pilates moves:
1. Lie on your back and bring your legs away from your knees. Keep your knees as close to your chest as you can in this situation, you should not feel pressure or pain in the bones of the back. Count to 20 and keep your legs in the same position. Now slowly lie down in a perfect position. Repeat these movements several times a day. Over time, your back pain will completely disappear.
Note: If you have undergone surgery, be sure to consult your doctor before performing any exercise.
2. While lying on your stomach, place your palms and fingers on the floor. Then lift your torso off the floor. In this position, lift one of the legs and move. Then do the same for the opposite leg. Imagine climbing a cliff and moving your legs in the same way. This exercise has a tremendous effect on the abdominal muscles and spine. Keep the knee as close to the chest as possible. Make sure the back is straight and stretched. No curvature in the spine is allowed. Continue the exercise with complete focus.
3. To do this exercise, first, lie on your back. Be sure to use a sports mat to feel more comfortable. Bend your knees with the soles of your feet on the floor. The arms should be fully extended and flat on the side of the body. Now lift the right leg slowly off the ground and raise the leg as high as you can. It is normal to feel a slight stretch in the muscles of the thighs and legs. Never put too much pressure on the body. In the first days, the foot rises slightly from the ground, but you can keep the foot completely perpendicular to the ground after a few days. Count to 5 and slowly return the foot to its original position. Do the same with the left foot. The important thing is that the toes should be normal. There is no need to drag your fingers or change the angle.
4. Lie on the floor with your arms and legs perfectly straight. Then raise your arms and legs as high as you can so that your body is arched from behind. Do not raise your arms above your ears. You should fully extend the toes. Then return to the first position. Repeat this movement 3 to 5 times.
5. Lie on your back on the floor and bring your legs up to a 45-degree angle. Place your arms outstretched next to your body. Then bring your hands up and down five times by moving your tail (breathing) and by exhaling. Repeat this movement five times. Then rest. Repeat this movement ten times. That means you have to move your hands 100 times in total.
Conclusion
As said earlier, Pilates largely avoids high impact and heavy muscular and skeletal loading. There are no restrictions on performing these movements, and all seniors with any physical condition can start exercising with Pilates. So, do not waste your time and start adding Pilates to your program with a better posture and life quality.
References: Pilatesanytime – Livingmaples – Afpafitness - Verywellfit
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