At 72 years old, I've incorporated these three Pilates routines to enhance my balance and avoid injuries.
Improving Balance and Mobility in Seniors with Pilates
A 72-year-old individual named Frank Alexander has found a new lease on life through Pilates, a fitness method that has significantly improved his balance and overall health. Alexander, who started attending classes at his daughter's studio, BODYBAR, once a week, has noticed an ability to perform tasks requiring balance that he couldn't do before.
Three Pilates moves suitable for people in their 70s to improve balance and mobility are the Standing Leg Lifts, Pelvic Tilts, and Standing Side Taps. The Standing Leg Lifts involve lifting one leg while standing, either using a wall or chair for support to improve balance and strengthen leg muscles. Pelvic Tilts focus on tilting the pelvis to engage core muscles, promoting spine flexibility and improving pelvic mobility. Standing Side Taps lift one leg to the side and tap it back down in a controlled manner to strengthen the hips and improve lateral balance.
Frank Alexander is incorporating these exercises into his Pilates routine, along with the Standing kickback, Side-lying leg circle, and Side-lying leg kick. The Standing kickback exercise requires standing with feet hip-width apart and holding onto a stable surface for balance, while the Standing leg lift can be modified by reducing the range of motion or adding a resistance band around the ankles to make it more difficult. The Side-lying leg circle exercise involves lying on one side, engaging the core, lifting the top leg to about hip height, and drawing small, controlled circles in the air with the top leg, keeping the hips still. Reversing the direction of the circles halfway through the minute is also required.
According to Kamille McCollum, these exercises challenge balance and improve hip mobility, which helps prevent injury and maintain mobility as one ages. Improved hip mobility is essential for everyday activities and can help seniors maintain their independence. Frank Alexander, who is not performing the exercises prescribed by his daughter in this specific session, feels healthier than he has in a long time due to his Pilates routine.
These low-impact exercises can be done with or without support and are designed to gradually improve joint mobility, muscle strength, balance, and coordination for seniors. Chair Pilates versions can also be effective for those needing more stability. It is recommended to do these exercises regularly, such as two to three times weekly, for optimal benefit.
Sources:
- Pilates for Seniors: Benefits and Exercises
- Pilates for Seniors: Improving Balance and Mobility
- Pilates Exercises for Seniors: A Comprehensive Guide
- Chair Pilates for Seniors: A Beginner's Guide
- Pilates for Seniors: A Guide to Getting Started
Workouts such as the Standing Leg Lifts, Pelvic Tilts, and Standing Side Taps, commonly found in Pilates, can benefit seniors by improving balance and mobility, thanks to their focus on balance and hip mobility. Engaging in regular fitness-and-exercise routines, like Pilates, can positively impact health-and-wellness and slow down the effects of aging on an individual's mobility and balance.
