Pilates for seniors: calm movement for balance, joints and independence

Yes. Pilates was created as a system of exercises based on control of movement, breathing and attention, not on a fast pace or heavy effort. That is why it works well for people who want to look after their fitness at a calm rhythm. You do not need fitness, flexibility or experience. Exercises can be made smaller, changed or supported by the equipment so that they are safe for you.

Many people over 55 start exercising for specific reasons: they want to climb stairs more confidently, get up from a chair more easily, lift grandchildren or shopping, or simply feel better in their body. These are goals that Pilates can help you work on.

We do not promise a cure or quick results. Many people do feel, however, that regular classes support several important areas:

• Balance and confidence in movement. Exercises teach control of the body, stable positioning of feet and pelvis and conscious shifting of weight.
• Strength of the deep muscles. The muscles of the abdomen, back and pelvis support the spine and make everyday tasks easier.
• Mobility. Gentle lengthening and ranges of movement that do not hurt help you keep freedom in the hips, shoulders and spine.
• Breathing. Calm, deep breathing encourages relaxation and can help with rest.
• Independence. Strength and body awareness pay off in everyday tasks, and for many people that is the most important goal.

The reformer is a moving platform on a frame, connected to springs. At Las Pilates we train on BASI Systems equipment. For people 55+ it has several advantages:

• Support. Many exercises are done lying down, so you do not have to carry your body weight on your joints.
• Matched resistance. Springs can make movement easier and supported, or harder, and the instructor changes them during class.
• Stability and control. The movement of the platform is smooth and predictable, so it is easier to focus on accuracy rather than force.

You can read more about the equipment in the article What is Pilates?.

In group classes there are at most 4 people, so the instructor sees each of them, corrects the alignment and chooses the resistance. Classes last about 55 minutes. You train in comfortable clothes and non-slip socks, and the equipment is in the studio.

Before you start, the instructor will ask about how you feel, complaints, injuries and operations. You do not have to prove anything or push yourself. We begin with the basics: breathing, pelvis position and calm, small movements. If something feels unpleasant, let us know and we will change the exercise or the spring setting. You can also take a break at any moment.

If you prefer to work one-on-one with an instructor you can choose private sessions, and if you want to train with someone close to you, a duo class. We described the first visit in the article First Pilates class: what to bring and what to expect.

Instead of "I exercise because I should", many people prefer to think about specific situations from life. In class you can work on what matters to you:

• Standing up and sitting down. Exercises that strengthen the abdomen, glutes and thighs help you feel where the strength for getting up from a chair comes from.
• Climbing stairs and walking on uneven ground. Work on the position of feet, knees and pelvis teaches you how to shift weight more steadily.
• Lifting and carrying. The instructor shows how to breathe and engage the muscles of the centre of the body so as not to overload the back.
• Reaching for things on a high shelf or on the floor. Exercises for mobility of the shoulders and spine make such movements easier.
• Rest. Calm breathing and attentive exercises are for many people also a moment of calm during the day.

Pilates complements other forms of movement well, such as walks, swimming or exercise at home. You do not have to give up anything. It is worth telling the instructor what else you do, so that the load can be matched to the whole week, not only to one hour of class.

Many people over 55 have joint pain, a stiff spine, weaker bones or operations behind them. This does not close the road to exercise, but it calls for attention.

• Joint pain and stiffness. Calm, controlled movement in a small range is often tolerated better than sudden effort. Tell the instructor which places hurt.
• Osteoporosis or weaker bones. Ask your doctor or physiotherapist which movements to avoid (for example deep forward bends or spinal rotations) and tell your instructor.
• After operations and injuries. Consult the scope of exercises with your doctor or physiotherapist. Private sessions leave the most room to adapt the programme.
• Balance problems or dizziness. Report them before class. It is worth getting a check-up with a doctor first.

We write more about back pain in the article Pilates for back pain: how it can help and where to start.

Pilates supports fitness and body awareness, but it does not replace treatment or rehabilitation.

Contact a doctor before you start classes when:

• you have new or worrying complaints (chest pain, shortness of breath, fainting),
• the pain is severe, sudden or gets worse at night,
• you have a diagnosed heart disease, osteoporosis, advanced joint disease or another chronic condition and you do not know which movement is safe for you,
• you recently had an operation or an injury.

• Book a beginners class in the schedule, or a private session if you prefer to start alone with the instructor.
• Tell us about your health. Before class mention pain, operations and medicines that can affect balance.
• Start calmly. For many people 1–2 classes a week are enough to start, and regularity matters more than frequency.
• Come back at your own pace. The body learns quickly, and the second class is often much easier than the first.

The studio is in Mokotów, Warsaw, at ul. Dywizjonu AK „Jeleń” 7A/U8. There is free parking for clients on the estate.

You can start at any age and at any level. Check the class schedule and book through Fitssey, or have a look at the pricing to choose the format that suits you. If you have questions about exercise with specific complaints, write to us at studio@las-pilates.pl before your first class.