According to the well-known founder of Pilates, Joseph A. Pilates, "You are only as old as your spine is strong.” This is true for the millions of Americans who have compressed their spines through weight gain, stress, sitting at desks and pounding aerobic exercise. For those needing to reverse this damage, Pilates exercise may be the answer.
Pilates has become increasingly popular for improving, not only spinal health, but the overall health and fitness of older, active adults as well as those who are deconditioned. Deconditioning is brought on by inactivity or bed rest and affects important body systems resulting in reduced functional capacity. Elderly individuals are particularly vulnerable to becoming deconditioned. Risk factors for deconditioning include illness, disability and chronic disease, among others.
As a Pilates instructor, I have seen older adults as well as deconditioned adults increase flexibility in their muscles, improve alignment and strengthen their spine through my programs. The reasons behind this success are rooted in the philosophy and teachings of Joseph Pilates himself.
Older, active adults taking a new approach to health
The older we get, the more life experience we attain. Our bodies absorb this history as well. This can include injuries and a general slowing of body functionality. Precision of alignment and spine strength becomes more critical as the natural aging process takes its course. Conditions like osteoporosis hurt overall flexibility, so it is important to vigilantly counteract it.
Many active, older adults turn to Pilates because they want to feel better and have enough strength to keep up with their grandchildren. In general, they aren't focused on the end of life, but on ways to extend their activity, health and well-being. They are interested in injury prevention and longevity.
Pilates is successful for these people because it teaches whole body conditioning. Typically, when I begin working with older adults, they can’t tell their core from their feet. But, as I train them, they quickly learn how each part of the body works together to increase strength, flexibility and endurance. Since Pilates is not a static exercise, it can be modified as a student’s body changes as they age. It improves circulation through reflexology and acupuncture points which is a phenomenal benefit to older adults, particularly to their spinal strength.
Reconditioning the deconditioned
Nearly 200 million Americans are overweight according to the Center for Disease Control. Poor diet, lack of exercise and neglect for overall health are the causes for the unhealthy weight of Americans. All this excess weight is contributing to the rapid deconditioning of our bodies.
Through Pilates, deconditioned Americans are gaining back functionality of their bodies and taking control of their lives. According to the International Health, Racquet and Sportsclub Association (IHRSA), the most common reasons why deconditioned adults do not start a health club workout routine include intimidation, fear of not fitting in, and fear of not being able to physically do what is asked of them. Fortunately, Pilates is typically practiced in a one-on-one setting, so intimidation and fear of not fitting in need not be an issue. Additionally, a Pilates workout can be tailored to anyone, so people in all physical conditions can participate.
Pilates not only helps your body feel and look better, but it also changes your state of mind. As deconditioned students begin to practice Pilates they experience better mind-body awareness – they gain better control of their bodies which often spills over to other personal habits. They begin asking themselves – what am I putting in my body, how am I using it, how can I make myself feel better, stand taller, be more relaxed? I often say, if you teach the body, the brain will follow.
It is important to use the proper Pilates equipment and make the program fun in order to keep students engaged. A tool like the MVe Fitness Chair from Peak Pilates is a great way to add variety to a routine as your students continue to progress. From Pilates chairs to wall systems to mats, these items can enhance any routine.
As with all Pilates students, it is critical to begin with a physical assessment and commence with a moderate program. By focusing on strength and body control, a student will show immediate improvement. Deconditioned people often turn to Pilates to get in shape and tone up, others come to help and injury or ailment. But, one thing is for sure; they all come with their own idea of what they might gain from Pilates, and leave with a completely changed sense of self.
While some say the Pilates craze is over, others have suggested that its true potential is just beginning to be witnessed in the United States. Its restorative benefits and lifelong wellness philosophy are attracting new types of students who are taking the program to a whole new level.
- Clare Dunphy, Peak Pilates Master Trainer