Pilates Later in Life

May 8, 2018 by simpilates

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

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. 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.  Pilates is also great for the mature adult as far as rebuilding bone density.  Through the natural aging process, bone loss begins to outpace bone rebuilding.  Bone loss speeds up in woman after menopause, as estrogen, a hormone that helps protect bones, decreases.  Overall, to keep healthy as we age one should get moving, keep moving, and stick to lightweight resistance exercises such as Pilates and walking to maintain stronger bones.


WORKSHOP
Topic: Healthy Bones
Where: Our Studio
When: Saturday May 26th at noon


SIMPLE RECIPE BECAUSE WE LOVE YOU

Savory Carrot & Zucchini Pancakes

Ingredient

Makes about 16 pancakes

  • 1 large zucchini
  • 8 medium carrots, peeled
  • 1 bunch green onions
  • 3 cloves garlic
  • 1/2 bunch fresh parsley
  • 1 recipe pancake batter

Grate the zucchini and carrots using the large holes on a box grater. Thinly slice the onions, mince the garlic, and roughly chop parsley.

Prepare one recipe of your favorite homemade or store-bought pancake mix, but use 1/4 cup less liquid than called for; the zucchini will add a great deal of liquid to the mix. Fold the vegetables into the prepared pancake batter.

Warm a skillet over medium-high heat and brush it gently with olive oil. Use a 1/3 measuring cup to scoop the batter onto the warmed skillet. Cook 3 to 4 minutes, until the outer edges have set, then flip. Cook an additional 2 to 3 minutes and remove from heat.

Sprinkle the pancakes liberally with salt and allow to cool slightly before serving. Serve with butter, sour cream, or even a savory jam or chutney if you have it!

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