Article from The Daily Express

It's never too late to get fit says Pilates expert Lynne

WE explain how the exercise system can help protect our bodies as we get older

By: Viv Watts

Published: Tue, November 4, 2014

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Lynne Robinson is a Pilates expert

LYNNE ROBINSON's arms are aching from proudly carrying her four-week-old granddaughter Amy Victoria around. And as one of the top Pilates experts in Britain, she is thankful that years of fitness training are standing her in good stead.

"I've realised that looking after grandchildren requires a lot of strength and flexibility," she laughs, "and if I hadn't got the arm strength, I'd be in trouble."

Lynne began practising Pilates in her native Australia when she developed a bad back. "I was in my late 30s before I started exercising," she says. "I'd avoided sport and gyms all my life before then."

After moving to London, she co-founded her Body Control Pilates system in 1996. She has produced around 30 books and DVDs and numbers Hugh Grant, Sophie Dahl and Holly Willoughby among her celebrity clients but she had always wanted to produce an exercise programme aimed at older people.

Her 60th birthday this year prompted her to put the plan into action. "It was like a milestone," she says.

"I got my first free prescription and it makes you think about ageing. I knew Pilates could improve older people's health."

I've realised that looking after grandchildren requires a lot of strength and flexibility, and if I hadn't got the arm strength, I'd be in trouble

Lynne Robinson

So with the help of fellow teacher Carmela Trappa, 53, Lynne has produced Pilates For Life, a book aimed at improving strength and flexibility in people over 40. And if 40 seems early to be falling into the "older" category, Lynne says it is never too soon - or too late - to start building up physical fitness.

The book claims some old age problems can be slowed down, stopped or even reversed. Take osteoporosis. "All women will eventually have some degree of bone loss," says Lynne. "But if in your 40s you build up bone strength - your bone bank - it's like money in the account for the years when you begin to lose some of that density."

Pilates is not meditative like yoga or strenuous like aerobics. Its gentler, slower-paced exercises put the emphasis on staying flexible and building up strength so they are ideally suited to age-related problems.

In Lynne's new programme there are exercises to build upperbody mobility after breast cancer surgery but also for those with heart and lung diseases and for movement problems associated with Parkinson's disease and multiple sclerosis.

Those with mental health issues such as depression, anxiety, dementia and Alzheimer's can also benefit.

And there are tips for mechanical problems such as knee or hip replacements.

I present myself to Carmela at BCP's London studio. Sadly I am well qualified, being over 40, too heavy, unfit and with a newly replaced hip.

Carmela was a civil engineer in her native Italy and when I ask how it helps with teaching Pilates she says: "A structure is a structure whether it's a building or a human."

I fear that if my body were a structure it would have a demolition order on it.

She checks my posture, then tells me to close my eyes and stand up straight. When I open them I am leaning heavily to one side, a legacy of limping for several years. "Your brain compensates and tells you that you're straight when you're not," says Carmela. "You have to break the habit and retrain the brain."

And that is what she sets out to do, teaching me to be constantly aware of how I'm standing.

"You must have posh attitude," exhorts Carmela, by which she means head up, back straight, look ahead and walk with confidence. Between lessons I check and correct my reflected posture in so many shop doorways that I begin to look sinister.

CARMELA makes tiny, subtle corrections to my posture and how I move and breathe. Sometimes we use the studio machinery - developed originally by Joseph Pilates to help his clients work against resistance - but all the exercises in the book can be done at home and with no special equipment.

After three sessions with Carmela a colleague said: "What have you done? You're taller." And a furtive check in the window glass told me that I was standing far straighter.

I have a way to go but I now know that it's not too late to straighten up.

• To order Pilates For Life: How to improve strength, flexibility and health over 40, by Lynne Robinson and Carmela Trappa, published by Kyle Books, £18.99, call The Express Bookshop on 01872 562 310; send a cheque/PO payable to Express Bookshop to Express Bookshop, PO Box 200, Falmouth TR11 4WJ; or order online at expressbookshop.com. UK delivery is free. The Body Control Pilates app for Apple and Android (standard programme, not specifically for older people) launches at the end of this month, price 69p. Visit bodycontrol pilates.com for details

PILATES COMBINED WITH REIKI

I read about this years ago, a Pilates Instructor who combined her Pilates One on One's with Reiki.   For some reason or other I never tried this, I put them in boxes and they were kept separate.   Not anymore.

Last week I was lucky enough to have a client who wanted to do both.  I was so excited.   One hour of Pilates followed by a Half hour healing Reiki Session.   For me this was exhilarating  combining my two loves, when I finished teaching and sending Reiki I was full of beans for the rest of the day.

The blending of the two now makes perfect sense to me, gently working the body and finishing with a powerful energy healing session concentrating on any areas that need unblocking, leaving the client feeling totally balanced.   A wonderful spa-like experience.

I am now going to be offering this powerful healing session for private clients who want to experience the physical (and Mindful)  benefits of Pilates and finish with healing Reiki (Universal Energy).

The sessions are available for $75.  Why not buy one for your loved one.

Pilates for over 50's

For many, being 50 or over, might feel like the time for trying something more effective and appropriate as far as exercise is concerned. It is a great time to discover a new form of exercise or re acquaint yourself with regular exercise again. 

The benefits of Pilates classes for older people are wide ranging, making them a great way to exercise in your older years.

Tackle the Menopause

At the lower end of the over 50's age range, going through menopause at whatever stage, means a great many hormonal changes may be taking place. This can have an impact on muscles, joints and flexibility. 

The decrease in oestrogen as well as calcium depletion from the bones means a loss in the protective effects that oestrogen provides. 

Pilates classes during menopause help keep the bones and joints strong. Using Pilates weight baring exercise, free weights or Pilates toning balls are an effective and fun way to keep strong in the shoulder joint and muscles. 

The breathing that accompanies Pilates exercises can have a calming positive effect as well as an improvement in circulation. 

Stay Mobile, Strong and Flexible

Mobility, Strength and Flexibilty - we need it all! Pilates classes for the older people should work on the mobility and strength of the joints, particularly the pelvis and hip joint which is really important in the more older people. 

Working on the hip joints now could help stave off the susceptibility of hip problems later in life. 

With the more senior client, it's never too late for Pilates classes to make a difference, especially if you've had a hip replacement. 

The more you exercise, gently and appropriately, the better. That goes for knees too! 

The ankle joint is one of the joints that is very susceptible to stiffness as we age so it's worth keeping an eye on it. Using a stretch band to rotate and move the ankle joint in different directions can keep this joint flexible and help the ligaments in the feet. You can also stretch the calves and the achilles tendon. 

Stand taller and look better with Improved Posture

Exercises that improve the vertical position of the spine, what we term 'extension' exercises are really important to work on.

As we age our bodies are slowly giving into the forces of gravity. Strengthening the postural muscles of the mid and upper back with Pilates will help you stand taller. 

Don't forget, if your posture looks good, you look and feel much younger! As, Joseph Pilates himself, said if at 50 your spine is stiff and inflexible you may as well be 100!

Feel good with Core Stability

Core stability strength exercises and lots of gentle sit ups (if appropriate), in conjunction with keeping the pelvic floor strong, have a great effect on the stability of the spine, influencing the posture and improving the function of our day to day activities. 

Try standing and lifting the pelvic floor thinking about starting to lift from the soles of the feet rather than simply starting with the pelvic floor. Doing it this way can involve so much more and will help engage your abdominals as well. 

Feeling like you haven't lost your tummy muscles entirely can make you feel good about yourself! 

As you continue to get stronger, having a go at the more challenging aspects of Pilates will give you a sense of achievement and continue to improve your overall strength and well being.

It's not just for women! Pilates for Men of any age.

You might be forgiven for thinking over 50s pilates classes are just for the ladies, but not so. 

Men attending Pilates sessions can gain huge benefits in flexibility, often working around, or helping improve the feel of an old injury or problem. This in turn can help improve enjoyment and performance in other activities you might enjoy during retirement such as walking, golf, tennis, sailing or cricket. 

Finding the right Pilates Class for you

Making sure you choose the right Pilates class for you is something to think about.

Consider what your current level of health and fitness is like, your age, injuries or surgeries and find a teacher who will be supportive. 

The most important thing for over 50's is to keep on moving!

Over 50s Pilates classes will not only keep you active and flexible you'll gain new awareness of yourself which can contribute to a great change in the way you feel.

Pilates and Older Adults

Pilates and Older Adults: A Gentler, Effective Way to Stay Fit

by Ken Endelman

For the older population keeping fit is essential. But so many forms of exercise can be hard on the bodies of older adults. Many have turned to Pilates sessions at their local clubs as a way to stay in shape while reducing the risk of injury that weight-bearing exercises may cause. With its focus on controlled breathing and quality of movement-not quantity of repetitions-many experts agree that Pilates is one of the best ways for older adults to stay healthy.

"Pilates is perfect for older adults because it does not have the impact on the body that other forms of exercise do, and is not nearly as severe on the joints as most workouts are," says Ellie Herman, owner of several Pilates studios, and a renowned Pilates instructor and author. "It really is a gentle way to exercise. If you're an older adult and haven’t exercised in a while, Pilates is a safe way to restart a workout program."

Most conventional workouts tend to build short, bulky muscles more prone to injury–especially in the body of an older adult. Pilates focuses on building a strong "core"–the deep abdominal muscles along with the muscles closest to the spine. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight-bearing. It also can positively affect postural positions.

"Pilates for older adults, particularly on a Reformer (resistance-based equipment with springs and ropes connected to a sliding padded carriage) is wonderful because it is a relatively light resistance as opposed to some gym equipment, where even the lightest weight on the rack might be too much for them," says Beth Williams, a physical therapist at Dynamic Movement in Reno, Nevada.

Increased Stability and Balance

Pilates centers on movements at the midrange of the body instead of the extremities (arms and legs), where, again, the potential for injury is greater. In contrast with other forms of exercise, Pilates develops the midrange and gradually works toward the endrange, while maintaining complete control around the joints. To the benefit of older adults, Pilates teaches control and stability in a small range of motion, graduating to a larger range of motion as they gain control and confidence.

Increased control and stability is crucial for older adults as it can help them improve much of their functional movement, including balance and posture. "As people get older, they can lose some of their balance and coordination. Pilates increases strength and flexibility in both the core and the legs, which positively affects balance. This, along with basic fitness benefits, can help them reduce the risk of falls," says Herman. "And Pilates is also a good way for older adults to rehab from surgical procedures like a hip replacement or knee surgery."
Pilates also helps with a variety of age-related ailments. Arthritis sufferers benefit because the gentle mid-range movements decrease the chance of joints compressing while maintaining the range of motion around them. For sufferers of osteoporosis or stenosis, Pilates can also help. For osteoporosis the simple and standing Pilates leg exercises may increase bone density in both the spine and the hip. For lumbar stenosis there are exercises that can stretch out tight back muscles and strengthen the extensor muscles of the spine to counteract the forces of gravity that can pull people into a hunched position. Be careful, however. Any type of flexion exercise, for example, is not good for someone with osteoporosis. Conversely, any type of extension may cause injury to someone with stenosis. If you have either of these conditions it is important that you make sure your Pilates instructor knows how to modify the exercises so that you do not hurt yourself.

An Antidote for Many Ailments

Pilates has also been documented to slow or reverse the effects of debilitating diseases like Parkinson’s and multiple sclerosis. The mid-range motion of the exercises can help people overcome rigidity and become more limber. It can even help with brain traumas like a stroke.

"The sooner people with brain damage or a stroke can start balance exercises with Pilates and get their bodies moving symmetrically, the better they will fare in their overall permanent outcome," says Herman.

Most clubs now offer some type of Pilates program. If you are an older adult and are interested in Pilates, talk to the program director about what kind of Pilates class will best benefit you. Many clubs offer classes geared specifically for the older population. It is also a good idea to consult your doctor before you start a Pilates regimen.

Ken Endelman is Founder and CEO of Balanced Body Inc. Ken began his career as a designer and craftsman of fine custom furniture - a background apparent in every piece of hand-finished equipment the company makes. Since the early 1970s, Ken Endelman has updated Joseph Pilates’ equipment with state-of-the-art engineering, materials and technology, many of which have become industry standards. The company has been awarded twenty-four U.S. patents, with more pending. Balanced Body Inc. continues to actively promote Pilates to the fitness industry, the medical profession and the media. This article was originally seen in Beyond Fitness Magazine.

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