Health Benefits of Pilates for Older Adults

Pilates is one type of low impact exercise that may benefit your bone health, strength, and mobility as you get older. It can even improve your posture, memory, and mood. Read on for more benefits of Pilates.
Pilates is a full-body, low impact method known to align and strengthen the structure of the body.

Regardless of your age, conditioning, or ability, it’s never too late to start a Pilates practice. Pilates can meet you where you are in skill and strength and support your livelihood for years to come.
What are the benefits of Pilates for older adults
Pilates practice can have tremendous benefits at various stages of life.
Consult a doctor before embarking on any exercise program, and it’s best to work one-on-one with a qualified instructor or in a specialized class if you have any existing health concerns.

۱. Improves bone density
Maintaining bone density as you get older is important for counteracting osteopenia and osteoporosis. Increasing bone density through weight-bearing exercise is key to slowing bone deteriorationTrusted Source.
A 2021 research reviewTrusted Source suggests Pilates doesn’t worsen bone mineral density during postmenopausal years, which is when it would typically decline.
If maintaining bone density is one of your goals, try Pilates on the apparatus.
Unlike Pilates mat work, exercises performed on the Reformer and Tower (or Cadillac) use spring resistance as “weights.” This type of weight-bearing Pilates is likely better for improving bone density than mat work alone.

۲. Improves posture
Loss of bone density may contribute to misalignment and slouching. But slouching also contributes to compression of your joints and organs as you get older and tight and imbalanced muscles, often resulting in pain.
Pilates focuses on aligning and balancing your body with an emphasis on creating ease and mobility through your joints.

۳. Improves balance and gait
Balance and coordination are necessary for everyday activities. People often experience changes in gait patterns as they get older.
Pilates may improve balance and gait through specific balance training and strengthening of the trunk and hips, as well as the feet and ankles.
4. Improves mobility
Mobility is the balance of strength and flexibility that allows for a full, controlled range of motion.

۵. Improves mood
Pilates is a mindful practice based on the principle of breath with movement. Focusing inward and breathing builds self-awareness and calms the nervous system.
6. Improves cognitive function
A 2022 study shows that a twice-a-week Pilates program for 12 weeks may improve cognitive function, including memory.
7. Decreases back pain
Pilates targets your core, a supple brace that houses, lifts, and supports your organs and spine. A strong core better supports your back.

۸. Boosts immunity
Studies have shown that Pilates may help with immunity, especially among older adults.
9. Prevents injury
Pilates prepares your body for everyday activities that require strength and mobility. It pays significant attention to joint support and stability — and learning to move with that in mind makes you less susceptible to injury.