No doubt about it, aging can be a pain. Literally.
You have more aches than ever before, and your strength is starting to dwindle. Exercises you used to be able to do are no longer possible, and just a short jog can make you winded.
Despite the natural trajectory of getting older, you need to optimize your health as much as possible by eating right, taking good care of yourself, and exercising. Although marathons may be off the table, there are several other options that are safe and beneficial, including Pilates.
The Paseo Club is a social club in Santa Clarita that has eight acres of fitness, court, and swimming facilities. We have a dedicated Pilates studio and several Pilates classes available each day.
In this article, you will learn what Pilates is, why it’s a great (and safe) choice for seniors, and how it can help your mobility.
What is Pilates?
Pilates was invented by Joseph Pilates about 100 years ago. It was originally created to rehabilitate injured soldiers, and later, dancers. In the 1980s and 90s, it took the general public by storm as a low-impact, effective fitness program.
The focus of Pilates is to move from your core into a series of gentle strengthening and mobilizing sequences, using your breath to control your movement. Each step of Pilates can be scaled to meet the abilities of the participant.
Pilates can be performed on the mat, in a chair, or most often, on a Pilates reformer machine.
7 Reasons why seniors should do Pilates
1. Improved Balance
As people age, the risk of falling increases exponentially. In fact, more than one in four people age 65 years or older falls each year. Performing exercises that build balance and coordination is a must as you age. Pilates is a great choice to increase stability and core strength, minimizing the chance of falls that can lead to fractures and broken bones.
2. Less Pain
In our older years, joints become less lubricated with synovial fluid and cushioned by cartilage. The gentle movements of Pilates help mobilize stiff joints, bringing more fluidity and increased range of motion. This function lessens feelings of achiness, stiffness, and soreness. With less pain, people experience better quality sleep and improved mood.
3. Better Posture
Osteoporosis and weak chest and back muscles can turn you from upright and erect to a hunchback if you are not careful. Pilates targets the entire torso, including the abdominal muscles, obliques, lats, psoas, and erector spinae, a group of muscles that parallel and support the spine. Strengthening, stabilizing, and engaging these major muscle groups will help you maintain good posture for years to come.
4. Bone Health
Low bone density is a real health concern for women as they enter menopause and beyond. When you combine osteoporosis or osteopenia and the propensity for falling, female seniors are at high risk for broken bones and potentially long recoveries.
Pilates is a low-impact form of resistance training that stimulates the release of bone-forming cells. This helps combat bone loss and helps people be more resilient if they fall.
5. Increased Strength
Age-related muscle loss is called sarcopenia. The process begins not in your sixties, fifties, or even forties, but in your thirties! Sarcopenia affects muscle mass and strength, and it accelerates with each passing year.
Pilates is a form of resistance training. Participants use their body weight, adjustable springs, straps, and sometimes props, to safely build strength, helping increase functional fitness and improve overall quality of life.
6. Increased Energy
Exercise gives everyone an energy boost. According to Harvard, when we are physically active our bodies change on the cellular level. We generate more mitochondria, which increases the body's energy supply. Increased oxygen circulation supports the mitochondria's energy production.
7. Improved Mood
Dr. Patrick Raue, a psychologist and professor at the University of Washington, states, “There are many risk factors as we get older that can contribute to the possibility of depression.” Common issues include chronic medical illnesses, disability, social isolation, and lower income.
People, including seniors, release “feel-good” hormones — endorphins, dopamine, serotonin, and oxytocin — when they are active. These hormones are responsible for inducing feelings of euphoria and well-being — wonderful antidotes to depression or sadness.
Get ready for your first Pilates Class
When you are ready to try out Pilates, start with an introductory class. Come to the class ten minutes early, introduce yourself to the instructor, and let them know of any limitations or injuries you have.
Make sure to purchase some Pilates “grip socks” beforehand for reformer classes and wear form-fitting, but stretchy exercise clothes. Don’t forget to pack a hand towel and water bottle, too!
The Paseo Club offers three to six Pilates classes per day. You can choose from mat Pilates or reformer. Our certified instructors can help you scale the movements so you get challenged while being safe.
After Pilates class, you can unwind with a hot tub, sauna, or steam room. If you really want to indulge, book an appointment with one of the three practitioners at the onsite spa.
Membership at The Paseo Club means you get access to all eight acres of our facility. You can attend fitness or yoga classes, play tennis and pickleball, swim, and more. Enjoy amenities, such as the cafe and clubhouse, weekly social events, and executive locker rooms.
Schedule a tour to check out the club. Or if you are ready to join us, become a member today and start your Paseo Lifestyle instantly!
