Pilates is great for people of all ages and fitness levels, but it can unlock significant benefits for seniors in particular, boosting strength and mobility.
However, it’s not the most approachable workout method if you’re coming to it as a complete beginner. Precise, controlled movements are a central part of Pilates, so it pays to get some guidance when you’re starting with the practice.
I spoke with James Shaw, Pilates instructor and founder of James Shaw Pilates, to get more information about the benefits of Pilates for seniors and how best to get started.
What are the benefits of Pilates for seniors?
“Classical Pilates is amazing for active aging,” says Shaw. “It’s all about bullet-proofing your body for everyday life. Classical Pilates helps you stay mobile, strong and supple so you can keep doing the things you love as you get older.
“It’s also incredibly supportive for bone health; the resistance from springs or hand weights can help maintain bone density and reduce the impact of osteoporosis.
“On top of that, Pilates isn’t just physical. It enhances neuroplasticity, the brain’s ability to form new neural connections, which keeps both body and mind sharp.
“There’s a strong social element too. Many seniors find the studio environment gives them a real sense of community and connection, which is just as valuable as the exercise itself.”
How to start Pilates as a senior?
“The best place to start is with a classically trained teacher who can watch how you move and guide you safely,” says Shaw. “A good teacher will help you understand the how and why behind each exercise, make adjustments and ensure you’re supported from the beginning.
“It’s about moving well and building awareness, strength and confidence in your body. Once you’ve got that foundation, you can build on it at home or in small group classes.”
What are the best Pilates moves for beginners?
“For anyone brand new to Pilates, especially seniors, I wouldn’t jump straight into specific moves until a teacher has seen how your body moves,” says Shaw. “Everyone’s different, and certain conditions or postural issues need tailored guidance.
“Once you’ve practiced a little and have that body awareness, the beginner mat repertoire is a fantastic place to start at home. Movements like The Hundred, Pilates roll-up and leg circles can be incredibly effective when done with good form. The goal is always quality over quantity.”
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