In the world of fitness, Pilates has made its mark in recent years. Bollywood celebrities like Alia Bhatt, Deepika Padukone, and Janhvi Kapoor swear by it, and for some good reasons.
Pilates is a low-impact exercise routine that is said to improve strength, flexibility, and balance. It involves both mat- and machine-based workouts that require controlled movements and focused breathing. While the exercise is low-impact and might appear simple at first glance, it can be quite difficult to perform, which brings us to the question of whether older adults can also do Pilates. OnlyMyHealth spoke with experts to confirm the same, and read to know what they shared.
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Benefits Of Pilates
"Pilates helps improve core strength, balance, flexibility, and posture," said Dr Shruti Jagtap, Senior Physiotherapist, Jaslok Hospital, Mumbai, adding that it can also reduce stress, promote relaxation, increase body awareness, and aid in pain reduction.
Pilates was first established in the 1920s by Joseph Pilates, a German physical trainer, writer, and inventor. It is characterised by eight fundamental principles: attention, control, centre, breath, fluidity, precision, routine, and isolation. While it can be done without any equipment, with just one's body weight, it can also be performed with a variety of equipment.
According to studies, Pilates can be particularly beneficial for women due to the focus on core strength, posture improvement, flexibility, and pelvic floor muscle engagement. A review published in the Bulletin of the Faculty of Physical Therapy suggests that Pilates improves quality of life by reducing pain and disability while enhancing flexibility, strength, mobility, balance, and posture.
It also aids in lowering fasting blood glucose and HbA1c levels in women with type 2 diabetes and reduces the severity of temporomandibular dysfunction, researchers noted, adding that Pilates improves respiratory rate, vital capacity, and body mass index.
Should Older Adults Do Pilates?
In an interaction with the OnlyMyHealth team, Dr Shreyas Katharani, HOD—Physiotherapy, Jaslok Hospital, Mumbai, shared that Pilates is a low-impact activity that is safe for all age groups when done under the supervision of a certified therapist. It is a great way for seniors to stay active and improve overall health, he added.
A review of 15 studies published in the journal Healthcare also found that Pilates helps improve balance in older adults. Out of the 15 studies, eight showed overall improvement, with six out of nine improving movement-related balance and four out of eight improving standing balance.
However, Dr Katharani advised choosing exercises that are safe and appropriate for individual needs and abilities. For instance, seniors can benefit from chair Pilates and mat work, while reformer-based Pilates can provide added benefits, he highlighted.
Low-impact, mat-based exercises can improve mobility, reduce stiffness, and strengthen muscles, providing better joint stability and minimising pain and discomfort. This can benefit the elderly with osteoporosis, a bone disease that develops when bone mineral density and bone mass decrease, or when the quality or structure of bone changes.
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Precautions And Safety Measures Older Adults Should Take During Pilates
The key to performing Pilates safely is modifying exercises based on individual needs and conditions.
For older adults, Dr Jagtap advised avoiding movements that put unnecessary strain on joints, such as excessive twisting and rolling. Incorrect form is a common cause of injury, so proper guidance is essential, she shares, concluding that practising Pilates 2-3 times a week allows adequate rest and recovery.