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.

BarreConcept Workout on Canadian Breakfast TV News

Joseph Pilates Spine in Motion by Bluebird Pilates, Munich

Click on the link below to see the spine in action, totally amazing





http://www.youtube.com/embed/_Rh3xBge-38

Interesting article by Ellen Stafford

This an interesting article regarding the Alexander Technique, Constructive Rest.      Constructive Rest, or Relaxation as it is called in Body Control Pilates, is one of Body Control's first principles.   I not only use it to start my classes, but also for myself.  I highly recommend this position anytime you need a break, are feeling tired (15 mins in this position will leave you feeling like a new person).   

Concept Spotlight: Constructive Rest

by Ellen on April 11th, 2014

Sometimes we get so caught up in our lives that we never really get a rest. Even on our down-time we worry about what happened today or what will happen tomorrow, and our sleep becomes plagued by anxiety dreams. It is at these moments that Constructive Rest can be the most beneficial.

The Alexander Technique does not have exercises, so when a student asks what they can work on in between lessons, there is often not much to say. Constructive Rest, however, is something beneficial that a student can do for themselves in between lessons.

In Constructive Rest, you simply lie on your back on the floor, feet planted, knees up, with your head supported by a stack of 1 to 3 paperback books. Your hands can rest on your hips or ribs or you can fold your arms over your stomach, wherever is most comfortable. This position is known as “semi-supine” and is essentially the same position you are in when lying on the table during a lesson.

Why the books under the head? Well, if you look at a skeleton in correct alignment, you’ll see that the back surface of the head is not even with the back surface of the back; it’s a bit further forward than the back. If you lie on the floor without a support for your head, you immediately throw the rest of your alignment out of whack. The books support your head and allow your spine to release into beneficial alignment. Your chin is a good indicator of whether you have an appropriate amount of books; if you feel like your chin is pressed back into your throat, you need another book. If you feel that your chin is pushing forward into space, try removing one book or finding a narrower book. You should feel released evenly at the front and back of the neck. The number of books required is different for every individual, and may even differ for the same person day to day – do this in your library so you have an assortment of books near to hand!

The idea behind Constructive Rest is that you simply rest, lying quietly and bringing your awareness to where you feel excess tension in your body. The semi-supine position is advantageous to the body, so that resting is constructive in and of itself – you don’t need to do anything; your body will slowly return to its full length and width as gravity works to your advantage. The accepted theory is that after about 12 minutes, gravity will have given you back the full space in between your vertebrae and allowed the cartilage in your body to expand back to its full state. The general recommendation is that constructive rest should last for 15-20 minutes, about once a day, though the more often you can do it, the better.

My senior year of college I did a special individual project on the Alexander Technique. As part of this project, I decided that I would do ten minutes of Constructive Rest before every single class I took all semester, whether it was a dance class or an academic. I rested in the studio before each dance class, and I rested on the floor of my dorm room before leaving for each academic. I initially chose this because it was something tangible that I could do regularly for my project, but I was surprised to realize just how much I was getting out of it as the semester went on. I began looking forward to my next resting period, the next chance to let the worries of the day filter away from me and reconnect with myself and my present state. During a show week in the dance department, my regular resting kept me sane. I wrote in my journal that “it’s kept me from getting tangled up in the past and the future, and keeps me more firmly in the present.” I began to work constructive rest into my pre-show routine. To this day, I still use constructive rest when I feel myself getting too caught up in life, as a chance to re-center and reconnect with myself and my awareness.

Forward and Up! is a Pittsburgh-based private practice offering quality instruction in the Alexander Technique in a positive and supportive environment.