“If at the age of 30 you are stiff and out of shape you are old. If at 60 you are supple and strong then you are young,” reflected Joseph Pilates. The founder of Pilates, or contrology as it was then known, was convinced that his exercises could help with the problems of ageing. He said: “We retire too early and we die too young. Our prime of life should be in the seventies.”

Reformer Pilates

Reformer Pilates can help with a variety of conditions, giving better posture mobility and flexibility and helping those with balance issues. It can also help prepare the body for surgery and aid in recovery. Pilates is low impact and the level of resistance on a Reformer machine can be easily adjusted. The fact that is partially weight bearing can be good for the symptoms of ageing such as stiffness, joint pains, rounded shoulders, stooping, arthritis and even some effects of Parkinson’s Disease.

Increasing Bone Density

For those with osteoporosis, the brittle bone disease, Pilates can be effective as strengthening the muscles in the back and legs helps in maintaining or increasing bone density and therefore avoiding fractures. The NHS estimates that around three million people in the UK have osteoporosis. In these cases using the springs on the Reformer to increase resistance will help build muscle strength and be good for bone health.

Improves Balance

Pilates also improves balance and reduces the risk of falls, something older people are prone to. In the US a 2021 study by the Journal of Comparative Effectiveness Research found that three months of Pilates for a group of women over 60 showed an improvement in their balance and a decrease in the likelihood of falling.

Treating Injuries

Pilates can be tailored around any particular problems that come with age. If you can’t sit up easily or if lifting your head strains your neck or you have delicate wrists, the Reformer can avoid putting pressure on these areas and doesn’t jar the body. It is also very effective at treating injuries that come with age as you can still exercise on a Reformer while working around something like an injured ankle or wrist.

Mental Benefits

Pilates’ emphasis on posture through core strengthening and thoracic back extensions helps too. Avoiding a rounded back can help reduce the risk of compression fractures. There are also mental benefits as concentrating on breathing and the slow controlled movements of Pilates can reduce stress and anxiety, while engaging both body and mind can reduce the risk of cognitive decline.

Not Just for the Young

Reformer Pilates is not just for the young, it was originally designed for rehabilitation. Joseph Pilates invented the Reformer while helping hospital patients at a world war one internment camp on the Isle of Man. Reformer Pilates can be effective for anyone recovering from say a hip or knee replacement or an anterior cruciate ligament injury.

Pilates Central

At Pilates Central our Pilates is custom-made for each client according to their age and needs. Doing any form of exercise will reduce the risk of heart disease, strokes, type 2 diabetes, some cancers, depression and dementia. But Pilates seems the ideal all-round exercise for the mature person who wants to age gracefully with good posture and controlled movements. As Joseph Pilates once said: “You are only as young as your spine is flexible.”

Disclaimer: If you have a pre-existing health condition consult a healthcare professional such as a doctor or physiotherapist before taking up any new form of exercise.

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The Pilates Central Team