As one of the most popular forms of exercise for the over-50s, Pilates doesn’t just get you physically fit.
Due to its focus on low-impact and controlled movements to enhance flexibility and balance without stressing the joints, Pilates, whether it's mat-based or reformer, is one of the most favoured forms of exercise among the over-50s.
Not only can it help improve physical fitness, improve your strength and help you lose weight, but it has many other health benefits including increasing self-confidence and co-ordination as well as boosting mind and mood.
What’s more, new research from scientists at Turkey’s Sakarya University has concluded that just doing Pilates twice a week can do wonders for your sex life.
All 93 female participants completed detailed questionnaires designed to assess their levels of sexual satisfaction, with half then doing one session of Pilates twice a week while the rest continued with their usual day-to-day levels of activity.
When researchers repeated the survey three months later, they found a huge improvement in sexual satisfaction among the Pilates group, with stronger libido and more frequent orgasms.
The participants of this trial were mainly in their 30s but, Saga’s own experts have confirmed that the sex lives of those who attend regular Pilates classes can be improved regardless of their age of gender. This is due to the positive impact it has on participant’s bodies and lives as well as the many other benefits the exercise has.
Here our experts outline how Pilates can:
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For both men and women, it is important to have a strong pelvic floor, especially as we get older, and Pilates is one of the best forms of exercises for strengthening it.
Instructor Margaret Brabrook, 71, who has been teaching Pilates since 2008 and is a fully-trained fitness expert with over 40 years’ experience – says it’s unsurprising that studies found Pilates can improve your love life as it works wonders on your pelvic floor.
She says, “Everyone talks about their core muscles and they are the ones that surround your spine and core which you work internally. But if you work on your pelvic floor muscles, which surround the bladder, bowel and uterus, it makes everything stronger and tighter. Pilates works these muscles which also help your spine to hold you into position. There is less stress on your body.
"And we sometimes forget that men also have a pelvic floor, it’s just harder for men to relax theirs so it’s constantly working. There are different exercises when it comes to men’s and women’s pelvic floors but if it’s worked it in the correct way, the benefits will soon become apparent.”
According to advanced physio practitioner Katie McMullan who works in MSK Physiotherapy, Pilates is the perfect form of exercise to protect your bones and joints.
“It really is an excellent choice of exercise, particularly as you age,” she advises.
“It is a controlled, strength and mobility-based exercise which is beneficial in many ways."
"Gentle weight-bearing exercise promotes healthy bone density, which is especially important in those at risk or with a diagnosis of osteoporosis. The low impact nature of Pilates means risk of flaring up pre-existing joint aches is reduced. The strengthening component of Pilates can be protective in cases of osteoarthritis.
"There is also the element of variety, and no two Pilates instructors are likely to deliver the same class, exercises can be tailored to your specific needs and abilities, which can prevent injuries and over exercising.”
“My motto is for my clients, when it comes to their bodies, is use it or lose it,” says Margaret. “As you get older if you don’t use your body, you will gradually lose the ability to use it properly and that will have many implications.
"Obviously everyone has very different levels of fitness and health but by doing even simple Pilates exercises along with walking, then you are increasing your flexibility and improving posture which in turn improves your balance. And balance is so important for everyday life, like reaching up to get something from the kitchen cupboards.
"Some of the exercises require a lot of hand/eye co-ordination which is vital to improve balance and to stop any falls. They work on your peripheral vision which helps you become more aware of your surroundings.”
If you are unsteady on your feet, wall Pilates is a great way to improve your balance and help prevent falls. Try this free 10 minute easy introduction to wall Pilates.
While some exercise classes can be quite intimidating, Pilates gently focuses on your body and its ability via controlled movements and there is no pressure to keep up with the rest of the class.
Margaret says, “Pilates is all about you and what your body can handle, and every exercise has different layers to it so you can see what you feel comfortable with. But as you practice the moves, you will gain the confidence to try and push yourself more, and that gives you confidence to try other things outside of your class.
"It’s also good for your brain and for switching off from the stresses of life.”
Katie adds, “There are so many benefits to Pilates including social interaction within classes. The endorphins released from exercise enhance mood and give you a new-found confidence.”
Although losing weight is not always the main reason people take up Pilates, it can help you lose some pounds despite it seeming like quite a ‘gentle’ exercise.
“I think we’re now getting away from the belief that only high cardio exercise can help you lose weight and burn calories.
"When performed correctly, Pilates can contribute to weight loss by improving strength, muscle tone and overall body composition. Of course, you need to eat healthily as well if you want to lose weight, but Pilates can give you a leaner body.
"And because of the minimal impact it has on joints, you’re less likely to get injuries so you can maintain your exercise and fitness regime.”
If you fancy giving Pilates a go, try this introduction which is the most watched Pilates video for older people on YouTube.
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