6 facts about Pilates and how it helps with healthy aging – 2022/06/02

Aging is a natural process in the life of any creature! Although many people still believe that aging is synonymous with loss and disease, a new paradigm of older people is being reinvented more and more.

If you are young, know today that your choices will make a difference in healthy aging, and if you are older and have never thought about taking care of yourself, know that it is never too late to start and adopt the benefits of good habits. .

In recent years, pandemics and social isolation have helped to increase physical inactivity and have isolated the elderly, many of whom have lost their social and family lives. Research shows that older people with sedentary behavior are associated with a significant picture of deteriorating physical and mental health, a decrease in muscle mass and strength, an increase in chronic illness and even an increased risk of falling.

The main concern of the elderly is that these injuries can lead to irreversible damage, disability or even death. Many seniors who have suffered at least one episode develop a fear of falling back and insecurity, creating a crazy wheel of limitation and dependence.

To give you an idea, statistics show that seniors suffer a fall every year, and it seems that age groups are affected:

  • 25% are between 65 and 74 years old

  • 29% are between 75 and 84 years old

  • 39% of people over the age of 85 fell

Keeping the elderly active and independent is the key to healthy aging, not only physically but also mentally. Physical exercise is recognized as a prevention strategy for the complications of the aging process, reducing the risk of developing falls, injuries and chronic diseases.

Many types of exercise are recommended, including Pilates, which is becoming more and more popular with the elderly, working on all aspects of the population’s health, including balance, strength, stability, stretching, improved mobility and motor control and cognitive aspects. showing positive effects and duration when doing it autonomously.

Regardless of your age, it’s worth remembering that aging happens every day, every minute. To convince you to quit your sedentary lifestyle, I left you with 6 facts about how this modality can help you in healthy aging:

  1. Cognitive improvement and lower risk of depression

Many older people develop depression due to the limitations of physical and mental capacity that arise. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.

In addition to releasing hormones such as serotonin, it has the potential to reduce anxiety, improve self-esteem and stabilize mood. Exercises in this modality are still associated with strengthening, mobility, and stretching, leading to improved pain levels and increased mobility and independence.

  1. sleep improvement

Approximately 50% of the elderly report sleep problems, which can lead to fatigue and drowsiness, leading to a vicious process of fatigue associated with many chronic illnesses and inactive conditions.

Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.

  1. Reduces the risk of falling

This method includes exercises that strengthen the middle muscles, called the “core,” which are responsible for posture alignment and proprioception (perception of the body in space).

In addition, well-oriented and well-focused balance and stability exercises can include exercise control, leg strengthening, and physical fitness exercises. Research shows changes in the level of the brain due to changes in muscle activation when movements are performed properly.

  1. social health

A study has shown that older people who do not have a social life generally have less time to engage in sedentary behavior and physical activity.

Being a health professional who helps and guides you through physical activity reduces your risk of developing chronic illnesses. The whole process of change is easier when there is encouragement and social support from family, friends or professionals.

  1. Improves muscle strength and endurance

By working all the muscles in a coordinated way, it increases strength, muscular endurance, as well as mobility and stretching. All the essential skills for anyone with joint diseases, such as arthritis or osteoarthritis. In addition, it is worth remembering that even those who do not yet have a degenerative process will benefit from coping with this condition.

  1. Improves breathing ability

Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.

In addition, Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.

There are still many benefits to Pilates. Immersion in the exercises can be done on the ground, on the equipment, or a mixture of the two modalities. The choice of the professional to guide and direct your exercises depends on your goals and profile, as well as whether you will benefit more from an individual and personalized approach, or more in a gym-style group.

The most important thing is to always look for places and trained health professionals before starting any physical activity, so you will always have medical help to assess your current state of health.

* Renata Luri, a physiotherapist at Unifesp (Federal University of São Paulo) and Juliana Satake, a physical therapist partner at Clínica La Posture.

References:

– Alvarenga, Guilherme Medeiros de et. al. Impact of inspiratory muscle training combined with the Pilates method on lung function in older women: a randomized controlled trial. Clinic (Sao Paulo); 73: e356, 2018.

– Donatoni da Silva, Larissa; Shiel, Agnes; Sheahan, Jerome; McIntosh, Caroline. For six weeks Pilates improved functional mobility, posture balance, and spatial-temporal parameters of walking to reduce the risk of falling into healthy older adults.J Bodyw Mov Ther; 29: 1-9, 2022

– Dlugosz-Bos, Malgorzata; Filar-Mierzwa, Katarzyna; Stawarz, Robert; Scislowska-Czarnecka, Anna; Jankowicz-Szymanska, Agnieszka; Bac, Aneta. The Impact of Three-Month Pilates Training on Balance and Falling Risk in Older Women. Int J Environment Res Public Health; No. 18 of 2021.

– Dogra, Shilpa; Dunstan, David W; Sugiyama, Takemi; Stathi, Aphrodite; Gardiner, Paul A; Owen, Neville. Active aging and public health: evidence, implications, and opportunities. Annu Rev Public Health; 43: 439-459, 2022.

– Denham-Jones, Laura; Gaskell, Lynne; Spence, Nicola; Pigott, Tim. A systematic review of the effectiveness of Pilates in older adults with chronic musculoskeletal conditions in pain, disability, physical function, and quality of life. Musculoskeletal Care; 20 (1): 10-30, 2022.

– Fernández-Rodriguez, Rubén et al. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Physiotherapy; 112: 163-177, 2021

– Hernandez, José Augusto Gospel; Voser, Rogerio da Cunha. Regular exercise and depression in the elderly / Regular exercise and depression in the elderly / Regular exercise and depression in the elderly. Examine psychological research (Print); 19 (3): 718-734, December. 2019

– Mattle, Michele; et al. Prevalence of patterns of sedentary physical activity and behavior in healthy European adults aged 70 years and older Basic results of the DO-HEALTH clinical trial. Public Health Front; 10: 810725, 2022.

– Birth, Marcelo de Maio; God, by Deborah Lays Silva; Rios, Pâmala Morais Bagano; Silva, Paloma Sthefane Teles. Influence of Drugs on Continued Use on the Sensory Regulation of Static Balance in Older Regular Pilates Practitioners J. Health Science. (London); 23 (3): 248-255, 2021

– Oliveira, Daniel Vincentini de; et. al. Symptoms of Anxiety and Depression Indicators in the Elderly Women Who Practice the Pilates Method on the Ground / Symptoms of Anxiety and Indicative Depression in Older Women Practicing the Mat Pilates Method on the Floor. Errev. Psychology. Health ; 12 (4): 3-12, October-December. 2020

– Patti, Antonino; Zangle, Daniele; Sahin, Fatma Nese; Cataldi, Stefania; Lavanco, Gioacchino; Palma, Antonio; Whistles, Francis. Exercise and fall prevention. The implications of a Pilates training method for a general physical activity program: a randomized controlled trial. Medicine (Baltimore); 100 (13): e25289, 2021

– The sun, Mingyu; Min, Leizi; Xu, Na; Huang, Lei; Li, Xuemei. Impact of exercise intervention on reducing the risk of falls in older adults: a meta-analysis of randomized controlled trials. Int J Environment Res Public Health; 18 of 2021 (23)

– Tozim, Beatriz Mendes; Navigate, Marcelo Tavella. Influence of Pilates on Inspiration and Breathing Strength in Older Muscles Rev. brasak kinanthropon. rumble performance; 20 (1): 1-9, January-February. 2018

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