By 2050, older adults aged 60+ will represent 22% of the population. That’s a massive rise from comprising only 12% of the global population in 2015[1]. Living longer into our golden years brings natural declines in strength, flexibility and movement. It also means that more people will be looking for ways to stay mobile, healthy and active for as long as possible so they can maintain their independence and vitality. One of the solutions gaining popularity is Clinical Pilates, and with good reason.
As one of Hong Kong’s leading physiotherapy clinics with our dedicated Pilates studio, we get plenty of questions about whether Pilates is suitable and how it can help. Here are some of our common Clinical Pilates FAQs.
1. Does Pilates really work and help older adults?
Our answer is a resounding ‘yes!’ based on our years of experience working with those over 60, both in one-on-one physio-led Pilates and in our small group classes. Beyond our expertise:
- Clinical Pilates is proven to benefit older adults in the areas of dynamic balance, strength, mobility, functional capacity, risk of falling reduction, and mental and psychological health. This is according to a systematic review and meta-analysis of 30 studies.
- The analysis also pointed to a total absence of risks or contraindications of the Pilates method across the 30 studies mentioned above. The benefits were also reinforced by the broad cultural and ethnic scope of the studies analysed, supporting its relevance across a diverse range of people and lifestyles.
- Pilates improves health status in older adults, promoting gains in balance, muscle strength, flexibility, functional autonomy, muscular endurance, body composition and aerobic endurance.[2]
- Pilates can improve balance, a significant risk factor for falls in older adults.[3]
- Pilates can improve mental health outcomes.[4]
- Pilates also helps reduce waist perimeter and BMI, supports improvements in walking ability, and benefits a person’s functional autonomy.
2. What experience do you need to succeed or get the best results with Clinical Pilates?
Our Clinical Pilates sessions are far from your typical “group fitness sessions”, where you’re expected to know the moves or have reasonably strong foundations to perform the movements. Clinical Pilates is completely led by your physiotherapist (or certified Pilates practitioner), slowly and carefully taking you through each movement. From the way your body moves to breathing in and out, we teach it all to you, with a strong focus on your technique. This means you can genuinely come in with zero experience and quickly understand how to get the most from the techniques and movements you’re completing.
3. I’m nearing 70. Is it too late to improve my core and muscle strength?
Honestly, no. It's never too late to make notable improvements to your core and muscle strength; you may have a few extra considerations in how to do this safely and stay mindful of existing pains, prior injuries or conditions you have, like arthritis. Research shows that muscles retain their ability to respond to resistance training well into older age, with studies on resistance training in older adults finding no difference in the ‘gains’ (measured as increased muscle mass, strength, and physical performance) between those aged 65-75 years and those aged over 85.[5]
4. What if I have osteoporosis or fragile bones?
Then Clinical Pilates may be of great value to you. Research conducted on postmenopausal women with osteoporosis divided them into two groups: one that started Pilates intervention, and another control group that did not partake in Pilates. It was found that Pilates effectively improved bone mineral density while also helping reduce pain and improve their quality of life. Interestingly, the control group that did not do Pilates (or any additional exercise) had further reductions in their bone mineral density.[6]
If you’re concerned with overloading your bones or causing damage, remember that each session is entirely guided by an experienced physiotherapist who knows all of the details of your medical history and risk factors, and has specifically designed the program to be safe for you.
5. What if I'm very inflexible, will Clinical Pilates not work well for me?
Clinical Pilates is actually an excellent choice if you’re inflexible. One of the core principles of Pilates is to improve flexibility gradually and safely. The exercises are designed to gently stretch and lengthen the muscles, increasing your range of motion over time. As your sessions are personalised, you’ll start at a safe and comfortable level, which will naturally increase as your flexibility and strength do. We keep you within your limits in your sessions. Research on the effects of Pilates in those aged over 60 confirms this, showing improvements in flexibility across studies.[7][8]
6. What’s the difference between one-on-one and small group Pilates sessions with you?
While most older adults will start with one-on-one sessions, two options are available. One-on-one sessions are taught by a fully qualified physiotherapist who conducts a comprehensive assessment to understand your challenges and limitations, pinpointing the causes of any pains you’re experiencing, and where any weaknesses lie. This really is key - doing the right targeted exercises in the right way for you, your vulnerabilities (age-related or otherwise), and your unique circumstances. This is where having a physiotherapist with extensive knowledge of how your musculoskeletal system works is vital to getting you the best long-term outcomes.
Our small group sessions (3 people maximum) are taught by certified Pilates Practitioners. They are designed to support our clients to reach their goals, whether that’s better movement, reduced pain, or something else. These sessions are also tailored to you and are delivered carefully to help you with body awareness, mindfulness and control. The main difference is that these sessions aren’t focused on treating an injury or rehabilitation but on refining and optimising how you move and use your body to help get the results you want.
7. Does Clinical Pilates use machines or is it done on the floor/mat?
We do have machines available alongside matwork, and what will be best for you will be discussed with your physiotherapist based on your assessment results. Our goal is to safely and steadily progress towards your goals alongside a stronger lifestyle where you feel more confident about your mobility. The best way to get you there will vary on a case-by-case basis, and if machines are involved, we’ll teach you everything you need to know. You remain supported by us 100% of the time. The machines we have available include reformers, trapeze tables and other specialised equipment like Wunda chairs.
8. What is the maximum age for Pilates?
None! Clinical Pilates really is a fantastic option for a range of ages, and it is tailored to your needs, goals, and circumstances. Plenty of people benefit from Pilates in their 80s and 90s.
9. What does a Clinical Pilates session look like?
Before you start Clinical Pilates, you’ll have an assessment with an experienced physiotherapist. Here, they’ll get to know your medical history (this is very important) as well as identify any specific physical issues, vulnerabilities, or areas of weakness in your body. We’ll also outline your goals and how we’re going to work towards them with each session. Your physio will then create a tailored plan for you to reflect this. Your Clinical Pilates session begins with a gentle warm-up, including light stretching and mobility exercises to prepare your body. There will be a focus on your core muscles, given their crucial role in your overall stability and movement. Other areas of the body will also be targeted, the specifics of which are determined by your unique circumstances and goals. The exercises you’ll do are low-impact and performed with precision and control, focusing very much on technique and “quality” over quantity.
Some of the exercises will help lengthen muscles and enhance range of motion. We’ll emphasise good breathing techniques to help the flow of oxygen around your body and finish with gentle cool-down stretching. Throughout the entire session, we’ll give you personalised feedback and adjustments to make sure you’re getting the most out of your session while minimising your injury risk.
10. Who is the best person to work with for Clinical Pilates?
While we can only speak for ourselves, we can say with complete confidence that our team is highly experienced in Clinical Pilates and extremely passionate about helping our clients live and move as comfortably as possible for as long as possible using Clinical Pilates. We understand how important movement and independence are as we age and how they impact our quality of life. We’re absolutely dedicated to helping you achieve your goals.
Book your appointment with our physiotherapy team by calling +852 2801.4801 or book your appointment online here.
References
[1] - https://www.who.int/news-room/facts-in-pictures/detail/ageing
[2] - https://www.scielo.br/j/rbme/a/SQyvDVcHjg6N5YXynKVvJKq/
[3] - https://pubmed.ncbi.nlm.nih.gov/25511371/
[4] - https://pubmed.ncbi.nlm.nih.gov/29609943/
[5] - https://www.researchgate.net/publication/374951694_Muscle_Mass_and_Strength_Gains_Following_Resistance_Exercise_Training_in_Older_Adults_65-75_Years_and_Older_Adults_Above_85_Years
[6] - https://www.researchgate.net/publication/282244628_The_effects_of_Clinical_Pilates_Exercises_on_bone_mineral_density_BMD_physical_performance_and_quality_of_life_of_women_with_postmenopausal_osteoporosis
[7] - https://pubmed.ncbi.nlm.nih.gov/34332493/
[8] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8947639/