The Power of Pilates and Strength Training for Healthy Aging
5 Reasons why I love this DYNAMIC duo!
As we gracefully age, the importance of maintaining our physical health becomes paramount, especially for those over age 60 who are keen to stay active, fit and vibrant. Many individuals in midlife and their golden years seek out fitness trainers or classes 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, fall prevention, to regain or maintain confidence in their fitness capabilities, or simply enjoy a more active lifestyle. One of the most effective combinations for promoting strength, flexibility, and balance is the integration of Pilates and strength training together. This is the reason why I like to combine weights, and other strength training exercises into my Pilates classes and private fitness coaching 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 60 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, and strains, and reducing risk of falls. Incorporating Pilates into your routine strengthens the muscles supporting the spine, enhancing stability. The focus on body alignment and posture, specifically the position of the pelvis and spine is essential for core activation.
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 becoming more pronounced around age 60. Studies also indicate that between 11% and 50% of people over 80 experience sarcopenia. Strength training is essential to counteract this decline. I recommend older adults, especially those age 60 and over, should incorporate resistance training into their routines, if they have not already. 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 postmenopausal, and are at higher risk for osteoporosis.
It’s never too late to start strength training, and In my classes, I focus on strength training using bands and dumbbells alongside Pilates exercises, to enhance strength, bone density, balance, body awareness for those over age 55. Small group setting (6 people max) allows more personalized attention and with emphasis on proper form in each class.
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 1st! 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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