After seeing veteran actress Helen doing Pilates at age 85, you must be wondering if it is safe to do Pilates at an older age. Know the benefits of Pilates for seniors.
Age is just a number when it comes to staying fit and active, and that was proven by 85-year-old veteran actress Helen Ann Richardson Khan, affectionately known as “Helen.” This iconic diva, who won hearts in the 50s and 60s, continues to inspire with her fitness and determination even after so many years. Renowned for her acting and dancing prowess, Helen was recently seen doing Pilates with fitness expert Yasmin Karachiwala. In the video, she mentions that she has a knee problem that prevents her from even walking without support. However, practicing Pilates daily has completely changed his life!
In the video, when Karachiwala asked her about her motivation to practice Pilates regularly. Helen responds: “I feel so energetic, so alive, so happy and I look forward to it every day. I feel good. It gets me high. I don’t need to drink or smoke. I get high with my Pilates. I never leave Pilates classes again. While this reminds us that with dedication, age can never limit our potential, it also questions whether Pilates for seniors is safe.
Watch the video here:
What is Pilates?
Pilates is a form of exercise known for improving strength, flexibility and posture through controlled movements. Unlike traditional workouts, Pilates doesn’t completely exhaust you. Instead, it fills you with energy and gives you a clear mind while relieving stress and pain. It typically incorporates various tools, such as reformers, resistance bands, stability balls, and some mat exercises.
You can practice Pilates in a gym or studio with special equipment and a trainer who can supervise you. Pilates sessions typically last 45 minutes to an hour, although shorter routines are also effective.
Beyond its physical benefits, like toned muscles and improved endurance, Pilates encourages mindfulness and body awareness. It is not just an exercise but a lifestyle choice that promotes well-being from the inside out.
Benefits of Pilates for Seniors
Pilates offers a multitude of benefits, including for the elderly. According to a study published by the European Journal of Investigation in Health, Psychology and Education, the practice of Pilates can benefit the health of older adults, contributing to healthy aging that can slow down and combat degenerative processes associated with age. Here are 5 key benefits of Pilates for seniors:
1. Increases core strength
Pilates is known for strengthening the core muscles, targeting muscles like the abs, lower back, hips and pelvis. These muscles are essential for maintaining stability, balance and good posture, which tend to decline with age due to factors such as decreased physical activity and muscle loss. By focusing on the core, Pilates helps older adults regain strength, leading to better stability when performing daily activities and reducing the risk of falls.
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2. Increases joint flexibility
As we age, joints often become less flexible, which can impair movement and increase the risk of injury. Pilates exercises such as controlled muscle stretches promote flexibility and joint mobility. It helps older adults maintain or regain their range of motion, allowing them to move more freely and comfortably.
3. Improves body posture
Poor posture is a common problem among older adults due to muscle weakness and unbalanced alignment. Pilates exercises focus on proper spinal alignment and encourage good posture throughout each movement. This can improve posture and reduce tension, minimizing the risk of back and neck pain.
4. Reduces stress
Regular exercise, including Pilates, has been shown to have positive effects on mental health and overall well-being. A study published by Social and behavioral sciences reveals that Pilates promotes mindfulness and body awareness through its controlled body movements and breath control during exercise. This can reduce stress, anxiety and tension.
5. Improves coordination and balance
Coordination and balance are essential for daily activities such as walking, bending, body movement and other activities. But as we age, we lose strength and mobility, which can lead to poor posture. Practicing Pilates can help improve balance and gait and strengthen your muscles.
Tips to Keep in Mind for Seniors Doing Pilates
- If you’re new to Pilates, start with gentle exercises and gradually increase the intensity to improve your strength and flexibility.
- During each movement, focus on correct posture and body alignment. This will help prevent strain and injury, especially to the spine and joints.
- If an exercise causes pain or discomfort, stop doing it and avoid overexertion.
- Older adults are advised to perform exercises that challenge balance and increase stability.
- Focus on your breathing to improve your concentration during exercise.
Read also : Pilates vs Yoga: Which is Right for You?
Is it OK for seniors with arthritis to do Pilates?
Older people are more prone to arthritis, a disease that causes inflammation of the joints. This can lead to pain, stiffness and reduced mobility. One may also experience swelling, redness, and reduced joint function. Exercise, particularly Pilates, has been shown to alleviate these symptoms by improving flexibility, strengthening muscles, and reducing joint strain. An international study Journal of Environmental Research and Public Health found that Pilates significantly improves pain and physical function in people with osteoarthritis.

When practicing Pilates with arthritis, it is essential to avoid high-impact exercises, maintain good form, and avoid exercises that can put strain on the body. If you practice Pilates regularly, it can lead to an increase in joint mobility, muscle strength and overall well-being, which can relieve arthritis symptoms.
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