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Pilates for over 50s

pilates for over 50s

Following the likes of tai chi and yoga, Pilates has increased in popularity in recent years, particularly due to its numerous health benefits. But it's also a lot of fun too according to the Gransnet users who have tried it out. So, if you're curious, here's what you need to know, including tips on how to find the right class near you.


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What is Pilates? 

"I go to classes and love it. Our teacher is very well qualified and alters the exercises to suit us. We are encouraged to do what we are able to do, so it's a good workout."

Pilates is a form of exercise, developed by Joseph Pilates in the 1920s, that focuses on strengthening the core. Strengthening exercises that build strong core muscles are especially important in later life as they help to improve your posture, relieve back pain and maintain balance and stability. 

Depending on what level you're at and also whether or not you have any medical conditions, you can use certain types of equipment, including a foam roller and the Wunda Chair, Reformer or Spine Corrector, to help you through specific exercises. 

It is a particularly popular fitness system as it's easy on the joints, meaning there's less chance of injury, and it helps to improve flexibility. It also aids mental well-being.


What is the difference between yoga and Pilates?

"I go to Pilates and yoga and love both, but I find the former more effective than yoga in building core strength, stability and flexibility."

Often, there is some confusion between Pilates and yoga as both focus on strength and flexibility, balance, posture and breathing, but the two are, in fact, quite different.

Pilates features exercises that are performed in a flow of movement as opposed to the static poses you see in yoga. It's less about relaxation and meditation (fundamental aspects of yoga) and more about the connection between mental health and physical health. Both exercises also use different types of equipment. 


Pilates classes for beginners

"The beauty of Pilates is that anyone can do it. A good teacher will learn about your body and help you to work at the level that's right for you."

Believe it or not, anyone can do the exercises, no matter your fitness level, age or physical health. Many local classes are tailored specifically to beginners too, which means you can have next to no knowledge in order to give it a go.

Although some classes only use mats, the great thing about having equipment is that it can be used as support or resistance depending on whether you need extra help due to a medical condition or disability, or whether you want to challenge your body. It's worth looking at the different types available to see what will suit you best.

If you're apprehensive about giving it a go, try a taster session first or try to find a class specifically for over 50s. Classes are also taught on a one-to-one or group basis, so it's up to you which one you choose.


Different types of Pilates

"I've been going to classes for years. There are different types so do take up the offer of taster lessons. Some are more active and introduce some cardio work while others favour slower movements, but nonetheless work the parts that you never knew you had."

reformer pilates

So, you've decided you want to give it a go, but which class is right for you? Here are five different types and what's involved in each. 


1. Mat Pilates

Mat Pilates is performed on the floor. Mat classes focus solely on building core strength through controlled breathing, challenging your muscles in a number of ways. The benefit of this type is that it can be done anywhere, but some find it harder than using equipment.


2. Classical Pilates

Closest to the style envisioned by Joseph Pilates, it features the original series of movements performed in the correct order. While there are no variations in this form, some teachers might add advanced exercises to the class programme.


3. Contemporary Studio Pilates

The contemporary form is based around the work of Joseph Pilates, but includes variations that allow for creativity or injury rehabilitation. Taught in equipped studios, this type caters to a variety of needs, whether it's general fitness, rehab or sports training, and is usually performed in very small groups.


4. Reformer Pilates 

Typically a full body workout, this class uses only one piece of equipment; the Reformer. The Reformer is a frame with a flat platform that rolls back and forth and is attached to the frame with springs. These springs provide different levels of resistance. Exercises can be done in a variety of ways, which makes this piece of equipment extremely versatile to use.


5. Clinical Pilates

This is used by physiotherapists to treat specific injuries, including chronic fatigue syndrome and lower back pain. As such, it doesn't always follow regular Pilates exercises, but is adapted to meet the needs of the individual. 

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5 health benefits of Pilates

"You have to do it regularly, but you will really notice the difference. I could never do the plank or press-ups, but I can do both now - and I am in my 60s! I would never have believed I'd be able to do any of this."

One of the main reasons why it is so popular among those over the age of 50 is because of its associated health benefits, which definitely aren't in short supply. As well as being a great opportunity to make new friends, here are some of the ways that it makes you healthier according to practitioners.


1. Reduces back pain

"I have had no back problems since doing Pilates."

According to the NHS, this form of exercise could reduce lower back pain, particularly with the use of equipment, but exercises must be tailored specifically to you and what you can manage. 


2. Strengthens your body

"I generally feel much stronger and more supple."

One of the core components of Pilates is to develop strength, which will reduce fatigue and increase muscle mass - the rate of muscle loss actually increases as you get older. It also helps with posture and joint mobility.


3. Stimulates the brain

"Carrying out Pilates moves requires concentration and coordination and I find that I can forget my problems during the class."

Learning is hugely beneficial as we get older and the exercises are particularly helpful as they promote focus, mindfulness and cognitive flexibility. 


4. Helps you to lose weight

"I've found abs I didn't know I had, my thighs no longer rub together and I've begun to do some cardio, which I love."

It can be a solid workout depending on intensity, so when paired with a healthy diet and other forms of exercise, such as walking or swimming, it could promote weight loss. Any fat burned through Pilates will eventually be converted into muscle due to the varying muscle-strengthening exercises involved. 


5. It gives you a new lease of life

"I dread to think what I'd be like without Pilates! When I come home from my class I feel completely energised!"

Exercise of any form releases endorphins, which trigger positive feelings. As such, Pilates can help to reduce anxiety or stress and make you feel happier in both body and mind.


What to wear

"I have clothes just for Pilates and the gym."

As you will be moving around a lot, it is suggested that you wear comfortable clothes or active wear to aid easy movement, such as a vest or t-shirt paired with leggings or joggers.

However, make sure that your clothes aren’t too loose as you and your teacher will not be able to see if you are doing the exercises correctly. Also, if you are using equipment, such as a Reformer, loose clothing could get caught.

If you are using a Pilates mat, opt for flat clothing as beads or knots could dig into you. Some people don’t mind this, but bras often have a metal clasp which can be uncomfortable when lying down, in which case you can try a sports top or fitted sports bra.

You don’t need a particular type of shoe as Pilates can be done barefoot or in socks, but most studios have their own suggested protocol which you can find out about before you attend a class. 

Pilates at home

“A friend and I meet weekly to follow a DVD that the teacher made for us to practise at home.”

We recommend that you attend a few classes first to gauge what type of Pilates is best for you, but once you’ve got the hang of the movements you can then start to practise at home.

You can do this either by memory of what your teacher has taught you or by using instructional videos which you can find online or on DVD.

This means that if you have time constraints, i.e. if you work full-time or regularly look after your grandchildren, or if you are looking to save money in retirement, you can still practise Pilates. You can also buy basic equipment to use at home, such as a foam roller which is easy to use.

Here are some examples of videos you can try at home:


Pilates classes near me

"I'm a real convert to this form of exercise and can't recommend it enough."


Whether it's through Age UK, U3A, local community centres, local councils, your local gym or even an independent instructor, there are a number of options when it comes to finding a Pilates class in your local area. Here are just a few spots around the UK to give you a head start.


South East

Brighton and Hove l Bracknell Forest l Slough l New Forest l Portsmouth l Kent l Seaford



Barnet l Haringey l Islington l Hammersmith and Fulham l Camden l Richmond l Harrow l Crystal Palace l Brixton l Wandsworth l Balham l West Norwood and Dulwich l Streatham


North West

Blackburn l Manchester l Bury l Liverpool l Cumbria


East of England

Norwich l Cambridgeshire l Essex


West Midlands

Herefordshire (Bodenham) l Warwickshire (Nuneaton) l West Bromwich l Birmingham l Redditch l Dudley


South West

Somerset l North Somerset (Weston-super-Mare) l Bristol l Plymouth l Reading


Yorkshire and the Humber

York l Sheffield l Leeds l Hull


East Midlands

Nottinghamshire l Nottingham l Lincolnshire l Derby l Leicestershire 


North East

Newcastle l Sunderland l Darlington l Gateshead l Durham l Middlesbrough 


Northern Ireland

Belfast l Derry



Midlothian l Dundee l North Ayrshire l South Ayrshire l Edinburgh l GlasgowAberdeen



Penarth l Pembrokeshire l Swansea l Conwy l Wrexham



Disclaimer: The information on our diet and fitness pages is only intended as an informal guide and should not be treated as a substitute for medical advice. Gransnet would urge you to consult your GP before you begin any diet if you're concerned about your weight, have existing health conditions and/or are taking medication.

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