Pilates for Seniors

Why is it so crucial and important to keep physically fit, especially as we age?

Muscles undergo physiological changes with the years. This process can be slowed or reversed through physical activity, effectively counteracting age-related reductions in function, as proven by a variety of scientific studies.

A well structured progressive resistance training program (PRT) has a positive effect on our aging muscular system and is effective against sarcopenia – age-related loss of muscle mass; dynapenia – age-related loss of muscle strength; and fall prevention.

Many older people find themselves in a vicious cycle due to structural changes in their musculature as they age. This can lead to a loss of muscle mass (age-related sarcopenia), resulting in a loss of muscle strength (age-related dynapenia), which in turn leads to inactivity and an unavoidable drop in both endurance and performance. The age-related reduction in sensory perception and associated insecurity which older individuals frequently experience serve to exacerbate this process further. Taken all together, the result can be a functional disorder such as unsteady gait and changes to motor skills.

Regular progressive resistance training and exercises to improve balance can reduce falls by 50%, not to mention the associated health care costs of 14 billion francs a year!

Engaging regularly in sports generates stem cells – responsible for repairing injuries – and mitochondria, the powerhouses of the cell, as well as positively influencing hormone levels.

Scientific studies have shown that regular physical exercise slows the reduction in brain mass, which in turn helps prevent age-related dementia.

The Federal Office of Public Health recommends 150 minutes of moderate physical exercise per week, or 75 minutes of intensive exercise, along with 30 minutes of regular activity during the day.

Sub-maximal elastic-resistance exercises and targeted dynamic balance exercises are recommended in particular to prevent falls by improving explosive strength – the high-speed power of the muscular system. After all, a muscle’s ability to respond quickly is vital in case of a fall.

Studies have proven that progressive resistance training (PRT) increases both muscle size and power. The more intense the PRT, the more effective it is. The gait is improved, speed and stride length increase, and the period of two-legged support necessary when climbing stairs is reduced. Targeted Pilates exercises optimize both static and dynamic posture, which in turn improves balance.

It’s never too late! The results of 12 years of lost muscle mass can be recovered in just 12 months, as various scientific studies have shown.

In other words, Pilates is beautifully suited to help increase muscle mass and improve balance, coordination, and motor skills. It is a holistic training system that involves both mind and body, a practical program that helps older people to move more easily in everyday situations and perform multiple tasks at the same time.

Video – Pilates training with our client Willy (84)

You would not believe that he is already 84 years old! Working with seniors requires deep knowledge about the human body and how to mobilise and build up muscles. Willy is training with us for several years now and his current condition is a huge improvement to when he first joined us. Together we were able to bring him to a very advanced level and his well-being improved a lot! No matter how fit or unfit you are or what your current age is, feel free to contact us for your individual fitness journey and discover what the BASI pilates method can do for you.