If youâve hit your 40s, 50s or beyond, you might have noticed that your body has started “talking” to you a little more than it used to. Maybe itâs a stiff lower back after sitting, or shoulders that feel like theyâre permanent earrings.
Itâs a natural shift. As we age, our muscle mass naturally begins to decline and our joints can lose some of their slide and glide. But this doesn’t mean aches and stiffness are your new permanent roommates!
Today, weâre looking at why Pilates is specifically designed to tackle these changes, helping you move with ease for the long term.
1. Controlled Strength Training (The Support System)
Many people hear “strength training” and think of heavy gym weights. In Pilates, we use controlled strength training.
Why does this matter as we age? From age 40, we naturally lose a small percentage of muscle mass every year (a process called sarcopenia). By using slow, controlled movements, Pilates builds “functional strength” – the kind that supports your joints and helps you lift shopping bags, garden, or pick up grandchildren without a “twinge.” It creates a corset of support around your midsection, taking the pressure off your weary joints.
2. Articulation: Oiling the Hinges
Think of your body like a door hinge. If you only ever open it halfway, the ends of the hinge get rusty and stiff. Articulation is the process of moving each part of a joint (especially the spine) through its full, healthy range.
In our classes, we focus on moving the spine bone by bone. This distributes movement evenly rather than just hinging at the same tired spots in your lower back or neck. This oiling of the hinges is what gives you that taller, looser feeling after a session.
3. Supported Spinal Movement
Your spine is your bodyâs information highway, but itâs often the area we neglect most. Many traditional exercises involve “crunching” or heavy loading on the back.
Pilates focuses on supported spinal movement. We teach the deep stabilising muscles to “hug” the spine as it moves. This protection is vital because, as we age, our spinal discs lose hydration. By moving the spine in a supported, mindful way, we encourage blood flow and nutrient exchange to those discs, keeping your back resilient and happy.
4. The Over-40 Power Combo: Cardio, Strength & Breath
Once we cross the 40-year mark, our nervous system often stays in a higher state of alertness due to life’s stresses. Pilates offers a unique triple-threat:
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Gentle Cardio:Â The flow of movement gets the heart pumping without the high-impact jar on the knees.
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Resistance:Â Building the bone-protecting strength we need.
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Breathwork: This is the secret weapon. Deep, lateral breathing switches off the stress response in the brain, telling your muscles it is safe to let go of tension.
Start Where You Are
If you feel “too stiff” for Pilates, you are actually the perfect candidate! You donât need to be flexible to start; you come to Pilates to become flexible.
Whether you are managing a nagging old injury or just want to make sure youâre still moving well at 80, we are here to support you.
The Maintenance Factor: Looking After Your “Chassis”
We often think of exercise as something we do to “fix” a problem, but Pilates is at its best when used as maintenance. Think of it like a regular service for your car; you don’t wait for the engine to fail before you check the oil (hopefully)!
By practicing Pilates regularly, you are consistently resetting your alignment. This prevents the small imbalances – like the way you lean to one side at your desk or how you carry a heavy bag – from turning into chronic aches. Itâs about building a body that is resilient enough to handle lifeâs surprises, whether that’s a long car journey or a weekend of gardening.
“But Iâm Not Flexible Enough for Pilates…”
We hear this a lot! Itâs like saying youâre too dirty to take a bath! You donât come to Pilates because you are flexible; you come to Pilates to become flexible.
Because our bodies change as we age, we donât believe in a one size fits all approach. This is exactly why we keep our classes small. By limiting numbers, we can ensure that:
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The movement is tailored to you:Â If a specific move doesn’t feel right for your back or knees, we can tweak it on the spot.
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It stays gentle:Â We focus on precision and quality of movement rather than sweating and straining.
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You are supported: You aren’t just a face in a crowded room; we learn your history, your old injuries and your goals.
Whether you are managing a nagging injury or simply want to ensure youâre still moving well and feeling independent at 80, we provide a safe, non-intimidating space to make that happen.
