Pilates for Seniors: Is it suitable for them?

Ageing is a fact of life. And the degenerative process of ageing starts as early as our mid-30s. There is gradual wear and tear of muscles and loss of muscle tone. As you approach your 60s, you could experience stiffness of joints, loss of bone density, lack of balance and reduced mobility in general. Although, genetics accounts for around 25% of this process of ageing, around 75% of it is based on the lifestyle choices that we make. And even if you are over your 60s, the body is still capable of regeneration with the right form of physical and mental activity, like in Pilates.

Many seniors opt for a regular morning or evening walk as their daily dose of exercise cum socialising. It is a great practice to walk, as it is a good cardiovascular exercise and improves bone health due to the weight-bearing component. But walking is an absent-minded activity as it is a function ingrained in our subconscious. To improve the pace of regeneration of body tissue what is required is an active form of exercise, which not only engages the body but also the mind.

Pilates is based on the mind-body connection. As you are continuously connecting with the inner core of your body and making sure you are in neutral, your mind becomes more alert. The constant cueing of posture and the steps that we follow at Moushu’s Pilates will invariably prevent your mind from wandering away from your body. With Pilates, new neural pathways are formed as a result of these focused exercises. This neurogenesis has a huge implication for age-related memory and cognitive loss in seniors.

And while we concentrate on the alignment of your body, Pilates also makes you focus on your breath. It is quite widely known that shallow breathing increases the risk of cardiovascular and respiratory diseases. As you breathe in deeper while doing Pilates, your lung capacity is bound to increase. This, in turn, has a direct impact on your stamina throughout the day.

Here are some exercises which are suitable for the geriatric population:

Squats: For mobility in the sit to stand function in daily activities

Mermaid: For improvement in lung capacity with lateral flexion

Thoracic Rotation: For Spinal mobility and posture

Single-Leg Toe Taps in standing position: For balance and coordination

Leg Work on Reformer: For strengthening leg muscles

Age might be just a number, but it is a significant number and the degenerative changes that occur with the advancing years can be delayed or curbed by our lifestyle. The aim is to age optimally, like fine wine. And, frankly, it’s never too late to start.


  • superb helps coordination and balance of body specially in the bathroom and improves concentration

  • Kirti Modi says:

    Hi Moushumi, Glad to see Ashwinabhabhi exercising. Congratulations for all your efforts and wish you all the best for many more years to come.

  • 28AniketNBorhade2749 says:


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