The Power of Pilates and Strength Training for Healthy Aging
5 Reasons why I love this DYNAMIC duo!
As we gracefully move through life, the importance of maintaining our health becomes paramount, especially for those over age 55 who are keen to stay active, fit, and vibrant. Many individuals in mid life and in their golden years seek out fitness modalities with three key goals in mind: they want to get stronger, enhance their flexibility, and improve their balance. These goals often stem from a desire to reduce risk of injury, prevent falls, or simply enjoy an active and fit lifestyle. One of the most effective combinations for promoting strength, flexibility, and balance is the integration of Pilates and strength training together. This is why I like to combine weights, and other strength training exercises into my Pilates classes and private training sessions. In this blog, I'll discuss the top 5 reasons why I think this dynamic duo is essential for health and fitness, especially for people age 55 and up!
1) Enhancing Core Strength and Stability
Pilates is well-known for its emphasis on core strength, which improves posture, balance, and lumbopelvic stability—important for reducing the risk of injuries such as sprains, strains, even reducing risk of falls. Obviously I can’t say enough good things about Pilates. I’ve been practicing and teaching Pilates for over 15 years, so I have experienced first hand how Pilates has improved lives, reduced pain (like low back pain), and prevented injuries. Incorporating Pilates into any fitness routine is a great way to strengthen the muscles supporting the spine, and improve posture and balance!
2) Building Muscle Mass and Bone Density
As we age, we naturally lose muscle mass, leading to weakness and an increased risk of falls and injuries. After age 30, muscle loss occurs at a rate of 3%-5% per decade, with the loss speeding up after age 60. Strength training is essential to counteract this decline. I recommend ALL adults, especially those over age 55, incorporate strength training into their exercise routines. Strength training also significantly increases bone mineral density (BMD), especially in the most vulnerable areas to osteoporosis like the lumbar spine and hip, reducing fracture risk. This is especially important for women, who are at higher risk for osteoporosis after menopause.
3) Boosting Flexibility and Range of Motion
Joint stiffness is a common concern as we age, making it essential to maintain flexibility and joint mobility. Pilates beautifully promotes muscle lengthening and stretching, greatly enhancing range of motion while focusing on moving the joints, especially the spine and hips, in every direction. When paired with strength training, that emphasizes full range movements, our bodies remain agile, flexible, functional, and strong!
4) Decreasing Risk of Chronic Conditions
Regular physical activity, including both Pilates and strength training, has been linked to a reduced risk of chronic conditions such as heart disease, diabetes, and arthritis. These exercises not only keep the body functioning optimally but also help improve cardiovascular health, regulate blood sugar levels, and alleviate joint pain. Pilates serves as an excellent gateway into strength training, especially if you have a chronic condition or are new to this type of exercise. It's a fantastic way to cultivate body awareness, refine your form and posture, and confidently embark on your journey towards strength before transitioning to using dumbbells!
5) Improving Mental Health
Physical exercise is a powerful ally for mental well-being, particularly for older adults. I've seen first hand through clients I work with who experience true happiness when they embrace an active and social lifestyle, and continue that into their senior years. Physical exercise like Pilates and strength training not only promote the release of endorphins and elevate mood but can also help alleviate symptoms of anxiety and depression. The focus and coordination required in Pilates and certain strength training exercises cultivate mindfulness, enhance brain health, boost cognitive function, and nurture a sense of confidence and emotional resilience. Small group Pilates and strength classes can offer the perfect blend of personalized instruction and supportive camaraderie, creating an uplifting environment for everyone involved.
Incorporating both Pilates and strength training into your routine as you age can lead to remarkable enhancements in your overall health, mobility, and quality of life. Whether you are a seasoned fitness enthusiast or embarking on your exercise journey, this powerful combination offers a balanced approach tailored to the unique needs of individuals. Always remember to consult with a healthcare professional before starting any new fitness program to ensure it aligns with any personal health conditions.
If you seek guidance along your journey, or are interested in classes designed specifically for the 55 and up community, explore my small group class Spring schedule by clicking HERE. Embrace the opportunity to get your first class free through April! Just fill out the contact form on the class page.
It’s wonderful to see my clients thriving after each class!
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