Stronger with Every Stretch

Among the many exercise options available, Pilates stands out as a particularly effective and gentle form of movement for people of all ages.

Originally developed by Joseph Pilates in the early 20th Century, the popular exercise method focuses on controlled movements, core strength, and mindful breathing. Today, it’s gaining popularity with older adults seeking to stay strong, flexible, and balanced – both physically and mentally.

One of the biggest concerns for older adults is the gradual loss of muscle mass, particularly in the core muscles that support the spine and pelvis. Weak core muscles can lead to poor posture, lower back pain, and an increased risk of falls. Pilates directly targets these muscles, helping to improve stability, align the spine, and support everyday movements such as standing up from a chair or walking up stairs. Simply put, a stronger core often translates to greater confidence in mobility. Pilates addresses the common risk of falls by enhancing balance and proprioception (the body’s sense of spatial awareness). Movements that challenge balance while engaging stabilising muscles help train the body to react more effectively to changes in terrain or posture. Over time, this can significantly reduce the risk of falls and injuries.

With age, it’s common for joints to stiffen and flexibility to decline, leading to discomfort and a reduced range of motion. Pilates incorporates slow, deliberate stretching that improves flexibility and gently encourages joint movement without overexertion. This can be especially beneficial for those managing arthritis or other joint-related conditions. Because many Pilates exercises are low impact, they minimise strain while still enhancing suppleness and circulation. Beyond body movement, Pilates is as much about the mind as it is about the body. With its emphasis on breath, focus, and mindful movement, it offers a meditative quality that promotes mental clarity and reduces stress. For many, this mind-body connection becomes a powerful tool for managing anxiety, improving mood, and enhancing overall well-being.

One of the most appealing aspects of Pilates is its adaptability. Whether you’re a retired athlete or have been sedentary for years, Pilates can be tailored to meet you where you are.

Exercises can be performed on a mat, with props like resistance bands or balls, or using equipment such as the Reformer, which offers support and resistance. In response to growing demand, many New Zealand Pilates studios are now offering classes specifically designed for senior age groups. These sessions often move at a gentler pace and place added emphasis on balance, joint mobility, and safe transitions. Pilates offers more than just exercise - it’s a pathway to better health, balance, and mindful movement.

As more New Zealanders discover its physical and mental benefits, Pilates is becoming a key component of a well-rounded, active lifestyle. Whether you’re looking to improve strength, increase flexibility, support recovery, or simply take time to care for yourself, Pilates provides a gentle yet effective way to enhance your overall wellbeing.

THE RIGHT CLASS FOR YOU

There are various Pilates class types to suit different needs and comfort levels.

Mat Pilates

Performed on the floor using a mat, this style uses your body weight for resistance and often includes props like bands, rings, and small balls.

Reformer Pilates

Uses a specialised piece of equipment called a Reformer to add adjustable resistance and support, this style of Pilates is ideal for those wanting to build strength with added stability.

Chair-based or Gentle Pilates

Tailored specifically for older adults or those with limited mobility, these classes focus on safe, accessible movement in a supported environment.