Benefits of Pilates for Women Over 50: A Complete Guide
The Benefits of Pilates for Women Over 50: A Complete Guide
It’s well-known that exercise offers many physical and mental health benefits to people of all ages. But Pilates is especially beneficial (and accessible) for older adults. Let’s take a look at some of the top benefits of Pilates for women over 50.
Benefit #1: Improved Bone Density
Osteoporosis (when the bones become brittle and weak) is one of the most common health challenges that women over 50 face. However, weight-bearing exercise, including certain Pilates exercises, can help improve bone density, reducing the risk of fractures and commonly correlated conditions, such as scoliosis.
There are many types of weight-bearing exercises that can help counteract osteoporosis. But Pilates is one of the most accessible for many reasons:
Lower impact than running or high-intensity aerobics
Less intimidating than some other types of exercise, like weightlifting
Builds core strength, which also supports spinal health
Improves balance which decreases fall risks that results in fractures and injuries
While all forms of Pilates can help improve bone density, reformer Pilates can be especially effective because the springs add resistance.
Benefit #2: Better Posture
Many of the core moves in Pilates are designed to encourage proper spinal stacking and pelvic alignment. Students learn how to control and articulate the spine in certain movements and become more aware of their bodies in general.
This knowledge of correct and incorrect alignment makes it easier for people to self-correct their posture throughout the day. Additionally, Pilates helps build the musculature to support the body in the correct alignment, making it easier to maintain a healthy posture throughout daily activities.
Benefit #3: Decreased Menopausal Symptoms
Exercise can help reduce common symptoms of menopause, including fatigue and hot flashes. Pilates can also help strengthen the muscles of the pelvic floor, reducing the risk of incontinence and supporting more sexual enjoyment.
Because Pilates is a very efficient form of exercise that incorporates elements of strength training, cardio activity, and breath work, it’s a fantastic option for pre- and post-menopausal women.
Benefit #4: Increased Balance
Pilates can also improve balance, thanks to its focus on better posture and more strength, especially in the core area. Everyone benefits from better balance, but it’s especially important for older adults who are at a higher risk of falling. Additionally, having a better sense of balance allows access to enjoyable recreational activities, such as walking and sports.
Benefit #5: Reduced Risk of Injury
Pilates reduces the risk of fall-based injuries, but it can also lower the chances of injuries that may occur during normal daily activities. Better posture can help reduce back pain, a common issue that impacts many older adults.
People who exercise regularly may be less prone to joint injuries, such as “tennis elbow” and sprained ankles. Additionally, people with better physical fitness can often recover from injuries more quickly than people with a sedentary lifestyle.
Benefit #6: Improved Mobility
Many Pilates movements help increase flexibility and functional mobility. Spinal elongation and flexion are common elements of a Pilates class. Additionally, students may also experience more freedom of movement in other areas of the body, including commonly tight muscle groups like the hamstrings. Better mobility makes daily life easier and can help older adults maintain their independence longer.
Benefit #7: More Strength
As mentioned, Pilates builds strength in every area of the body. Although Pilates is commonly known for improving core strength, it also strengthens muscles in the arms, legs, and back.
This increased level of strength supports an active lifestyle, reduces the risk of falling, and lowers the risk of muscle loss. Stronger adults tend to have more energy and a higher level of independence thanks to their ability to perform daily activities such as walking, sitting, and household chores.
Benefit #8: Support for the Circulatory System
Pilates incorporates important breathing exercises that support circulation. Breath work can also help lower stress and support better sleep and mental health.
Additionally, because Pilates helps improve posture, it helps maintain adequate space in the rib cage for full, deep breaths. And those breaths are easier to take thanks to the strong core muscles that Pilates helps build.
Benefit #9: Better Mood
Finally, the mindfulness and cardiovascular aspects of Pilates-based exercise can help improve mood and lower anxiety and depression. Group Pilates classes also offer psychosocial benefits for older adults.
Come Experience the Benefits of Pilates for Yourself
As you can see, Pilates offers numerous benefits for women over 50. But all of these health improvements can benefit people of any age or gender! So whether you’re a woman over 50, a young male athlete, or anyone in between, Pilates can help you build strength and feel your best in your body.
So come on over to Pilates in the Grove and check out one of our classes. We’ve got a wide variety of classes for students of all levels and experience. You can browse our studio schedules and sign up for classes online. Book a class at our Coconut Grove or South Miami studio today!