Question: Is Pilates a good exercise for grandparents and other older individuals?

Answer:

Pilates is known as one of the most adaptable types of exercises, so it makes sense that many older individuals swear by it. If you are a beginner signing up for a class, however, be sure that you are in an appropriate class for your fitness level. Some advanced classes are quite demanding. Also look for an instructor who offers modifications for difficult moves.

Pilates emphasizes core strength and is designed to build long, flexible muscles that allow the whole body to work gracefully and fluidly. Joseph Pilates, who developed this type of exercise, called it Contrology. Ideally, every movement should be performed smoothly and with precision.

Some Pilates studios use equipment that relies on pulleys and springs to provide resistance, but you can get a good Pilates workout with or without such equipment. If you take a Pilates class at a multi-use gym or fitness center, you probably won't see such equipment. Instead you may use exercise balls and resistance bands. Many classic Pilates moves, however, require no equipment except a mat.

If you are thinking that Pilates sounds a lot like yoga, you are correct. Both disciplines emphasize breath control, build core strength, increase flexibility and call for carefully controlled movement. Pilates typically is a bit faster paced and more intense than yoga. Also most Pilates classes lack the mind-body connection that is vital to yoga.

You are unlikely to use chanting, visualization and similar techniques in Pilates class.

Because Pilates improves balance and flexibility, it can help grandparents avoid grandchild-related injuries. It can also help you avoid falls.

Pilates enthusiasts enjoy these benefits:

• Pilates builds long, lean muscles with no worries about bulking up.
• Pilates increases vital core strength, which leads to better balance and improved posture.
• Many find relief from back pain with Pilates, because the muscles that support the back are strengthened.
• Breathing and lung capacity may improve with Pilates.
• Pilates can help participants lose weight. The workouts burn calories and also increase calorie-burning muscle mass.
• Pilates can improve bone density, but those with osteoporosis should talk to their physician before beginning Pilates classes.
• Participants may get a bit of cardio in Pilates class, but it won't be sustained enough to serve as a major cardio workout.

Know Before You Go

If you're going to Pilates class for the first time, here's what you need to know:

• Most of those in Pilates classes take their workouts seriously. Don't come in late, leave early or be chatty during class. Be sure your cell phone is off.
• Typical exercise clothing is fine. Avoid baggy tops that don't stay put during downward movements.
• Most Pilates workouts are done barefooted.
• Check to see if you need to bring your own mat.
• Hydrate well before class, and grab a drink during class when you have a chance. Muscle cramps are common when beginning Pilates, and hydration will help you to avoid them.
• Many Pilates moves involve pointing the toes, and extended pointing can bring on a cramp. Warm up foot muscles before class, and stop pointing your toes if you feel a cramp coming on.
• Don't push yourself to the point that you are using bad form. Better a dozen repetitions with perfect form than twice that many sloppily done.

More Information

Lots more information is available on About.com. Check out these articles:

• Myths About Pilates
• Is Pilates Good Exercise for Seniors?
• 8 Modification Tips
• Pilates and Exercise for Osteoporosis
• Will Pilates Help Me Lose Weight?

Pilates is also doable at home, especially with a good DVD. See Pilates on About.com for DVD reviews.