First introduced in the early 20th century, Pilates has been a favorite of fitness enthusiasts for some time now. But perhaps due to an influx of smoothie-sipping, low impact-loving health influencers, the exercise routine appears to be more popular than ever — and that’s a good thing because it’s an ideal workout for people of all ages and abilities, and it can be done at home in a pinch.
“Pilates is a low-impact exercise method that focuses on improving strength, flexibility, posture and body awareness,” explains Allison Goldsmith, a personal trainer, older adult fitness specialist and Pilates instructor in New York City. “It involves controlled movements and breathing, often targeting the core muscles.”
Pilates for seniors can be particularly beneficial, as the exercises aim at “aligning the body, improving posture and enhancing coordination,” notes Dr. Amir Majidi, a physiotherapist and sports medicine physician at Push Pounds in Toronto.
From the mental and physical benefits to what gear you need to get started, here’s what to know about starting up Pilates at home for seniors.
Is Pilates good for seniors?
Yes! The physical and mental benefits of Pilates are plentiful for seniors.
“Many of the exercises work on improving balance and stability, which can reduce the risk of falls,” notes Pamela Paley, a master trainer and teacher at Club Pilates in Lake Pleasant, Arizona. “Pilates also works on increasing flexibility and range of motion, which can make everyday movements, such as putting on shoes and socks, easier while also reducing stiffness.”
Pilates, and its focus on core strength, also helps “improve posture and relieves chronic pain in areas like the lower back and joints,” notes Majidi. “These are some of the more concern-prone areas for older adults.”
Other physical benefits, per Goldsmith, Paley and Majidi are:
- Bone density maintenance (which can reduce the risk of osteoporosis).
- Increased endurance levels.
- Increased muscle strength levels (both which help maintain independence).
- Improved circulation.
- Reduced risk of injuries (due to improved body mechanics).
- Better sleep.
Pilates for seniors comes with mental advantages, too, says Goldsmith, noting the following benefits:
- Improved focus.
- Reduced stress/tension.
- Boosted mood.
- Enhanced mind-body connection.
Additionally, it “helps improve memory and concentration while supporting overall mental well-being.”
How to get started with an at-home Pilates routine
In order to do Pilates, you don’t need a reformer machine and matching gym set in neutral tones or even a studio or trainer. In fact, most Pilates exercises can be done at home, with movements for a wide range of ability levels.
“Pilates is adaptable, making it suitable for varying fitness levels and abilities, which is especially beneficial for older adults with different needs,” notes Goldsmith. “There are also modifications for all levels. It can be done seated, prone, supine and standing — especially with the extra help of a pillow, blanket and chair.
What you need
What a person needs will depend on the type of workout they’re doing, but in general, doing Pilates at home doesn’t require much.
“The main thing is having a quiet place big enough to lie down and stretch,” says Majidi. “You’ll also want a good yoga or Pilates mat to cushion and prevent slipping. Resistance bands, light hand weights or even a Pilates ball can vary the routine, but aren’t needed. Comfortable, breathable attire and good lighting can enhance your exercise session.”
For older adults embarking on chair Pilates exercises for seniors — you guessed it — a chair is necessary (a kitchen chair is perfect, according to Paley).
Pilates exercises seniors can do at home
Hop on the Pilates train with these expert-recommended exercises you can do from home. Always consult your healthcare practitioner before starting any type of exercise routine.
Chair Pilates exercises for seniors
1. Seated leg lifts in a chair
How to do:
- Sit upright with hands resting on thighs.
- Lift your right leg straight out in front of you, keeping your foot flexed.
- Hold for two to three seconds, then lower it slowly, tapping the heel down.
- Repeat 8-10 times, then switch to the other leg.
2. Standing roll-down (can hold onto a chair or wall for extra support)
How to do:
- Stand tall with feet hip-width apart.
- Slowly tuck your chin to your chest and roll down toward your toes, one vertebra at a time. Keep a generous bend in the knees.
- Let your arms hang loosely and stop when you feel a comfortable stretch.
- Roll back up slowly, stacking your spine one vertebrae at a time.
- Repeat 5 times.
Pilates exercises that don’t require a chair
3. Prone leg lifts
How to do:
- Lie face down on a comfortable surface with arms resting beside you or under your head for support. (You can also use a pillow for your head and a blanket under your pelvis.)
- Keep legs straight, feet flexed and lift one leg slightly off the ground.
Hold for 2-3 seconds, then lower it back down. - Alternate legs and repeat 8-10 times per leg.
4. Knee-to-chest stretch
How to do:
- Lie on your back with your knees bent and feet flat on the floor. (You can have a pillow under your head.)
- Gently bring one knee toward your chest, holding it with your hands.
- Hold for 5-10 seconds, then lower it back down.
- Repeat with the other leg.
- Perform 5 repetitions per leg.
5. Plies
How to do:
- Stand with heels connected and toes apart.
- Bend the knees, opening up the hips.
- Stand back up, keeping a nice alignment and zipping inner thighs together.
- Repeat 5-10 times.
6. Shoulder rolls
How to do:
- Start seated or standing.
- Lift and lower the shoulders, pulling them forward and back or create a rolling motion.
- Repeat 10 times.
7. Bridging
How to do:
- If possible, lay on your back with your arms at your sides, knees bent and feet slightly in front of knees.
- Lift your pelvis up and hold for a few seconds.
- Lower and repeat.
- Repeat 5-8 times.
8. Toe taps
How to do:
- Lying on back with bent knees, bring one knee up over the hip.
- Tap foot to floor and back up, progressing to holding both knees up as long as the back is stable and on the floor.
- Do 8-10 reps on each side.
What precautions should seniors consider before starting Pilates?
Older adults should consult a doctor before starting Pilates, especially if they have health conditions, notes Majidi. “Start with beginner-friendly exercises and focus on proper form,” he adds. “Move slowly and focus on your breath. Work with a qualified instructor if possible and always listen to your body — stop if pain or discomfort occurs.”
Additionally, he adds, it’s important to hydrate well throughout your workout and slowly warm up in order to prevent injury.
