The Benefits of Pilates for Over 60s 

Pilates classes and exercises are an effective way to encourage healthy ageing. As you get older, regular exercise can help you improve and maintain muscle mass, and improve your strength, mobility, and range of motion – and you don’t have to stop at 60. Because yes: if you’re wondering “is pilates good for over 60s”, you’ll be glad to know that pilates is suitable for people of all ages and fitness levels.  

Pilates for over 60s has a range of benefits to boost your physical ability and mental wellbeing, and is a welcoming form of exercise for beginners or experienced FS8 studio-goers alike. 

Want to learn how pilates can help you thrive in your 60s? Read on. 

What’s involved in pilates for older women and men?  

Pilates for over 60s involves performing a range of low-impact exercises – usually accompanied by mindful and controlled breathing – you can carry out these exercises at an intensity or range that’s comfortable to you. 

Generally, you’ll perform these exercises on a pilates mat, a reformer pilates machine, or simply standing. Depending on your fitness level, you can also use equipment such as light dumbbells or exercise balls for additional resistance. To help with balance, you can hold onto studio equipment to make exercises easier and support form. (If you’re performing pilates from home, for example, you could hold onto a stable chair or table for support.) 

Pilates exercises for over 60s 

There are a variety of pilates exercises to look forward to in your first pilates class. Each pilates for over 60s exercise targets specific sets of muscles to enhance your total body strength and balance. Below are five dynamic yet gentle exercises that are implemented in FS8 sessions. Follow the instructions to perform each exercise in your next workout, or try them from the comfort of your home, most of these exercises only require a pilates mat. 

Single leg pulls  

This exercise develops your core and supports spine posture:  

1. Lie down on your back.
2. Slightly raise your head and raise one leg up.
3. Pull your leg toward your head, placing one arm on your raised knee and the other on the shin.
4. Repeat on the opposite leg.

Pilates bridge 

This pilates for over 60’s exercise improves your posture and hip mobility:  

1. Lie down on your back.
2. Raise your knees with your feet flat to the mat.
3. Roll your pelvis towards your shoulders and raise your pelvis off the mat.
4. Bring your hips back to the mat, rolling your pelvis toward your feet.

Assisted standing side leg raise 

Enhances your hip range of motion and balance:  

1. Stand up, holding onto the chair, wall or another person for support.
2. Slowly raise your leg outwards.
3. Slowly bring your leg back to its original position.

Single leg press 

Engages multiple leg muscles and corrects muscle imbalances.  

1. Lie down on a reformer pilates machine.
2. Slowly flex the knee, letting the machine take you closer to the bar.
3. Using one leg, lightly push against the foot bar of the machine, extending your leg and body.

Bird dog 

An effective exercise that simultaneously strengthens your back, glutes and shoulders. 

1. Begin on all fours.
2. At the same time, extend one arm out in front of you, while pushing the opposite leg behind you.
3. Repeat using your other arms and legs.

5 Pilates benefits for over 60s  

Pilates is a powerful way for older people to enjoy a healthy and active lifestyle. By comfortably challenging yourself with a variety of exercises, you can reduce the effects of ageing: giving you more control, coordination and confidence in your body. As for your expert trainers at your nearest FS8 studio, we’re here to help you begin your pilates and fitness journey in a supportive environment – so read on as we explore the benefits of pilates for over 60s.  

1. Improves balance 

Pilates is an effective form of exercise to improve the balance of older people1. This is because pilates for over 60’s targets muscle groups that are fundamental for your balance: specifically your core, hip and upper legs. By developing these areas, you can recruit more of each muscle, leading to more controlled movement and a decreased risk of falling². 

2. Develops strength 

As you get older, pilates exercises help you improve your functional strength, empowering independence in everyday activities³. The main areas of the body that pilates strengthens are your core, arms and legs. To boost strength training and body toning, FS8 workouts incorporate some light weights and other resistance equipment as your fitness level increases. What’s more, your trainer will be there to modify exercises – so they remain comfortable and challenging. 

3. Elevates flexibility 

Your body’s flexibility is a fundamental part of daily living – and when your muscles are elastic, and your joints can express a larger range of motion, you’re less likely to injure yourself. FS8 pilates for over 60s classes usually begin with small range–of–motion exercises that we slowly progress in each class. We then incorporate a range of yoga movements into the class to further enhance your flexibility and fluidity. 

4. Better posture  

Practising mindful and controlled pilates movements is an effective way of improving posture changes that have come from muscle imbalances or a sedentary lifestyle⁴. By building your core and upper legs, pilates for over 60s exercises lengthen your spine to let your shoulders and neck relax, which reduces pressure on your hips and legs. These powerful corrections put your body at ease, encouraging you to sit – and stand – taller. 

5. Mental Wellness

Controlled movements, focused breathing, and body awareness aligns with the conditions for endorphin release – producing feelings of satisfaction and calm. In fact, pilates has been shown to reduce feelings of anxiety and depression in older women⁵ – which is why we incorporate a variety of mindful pilates for women over 60s exercises in each FS8 workout. Group fitness also protects your mental health, promoting more engaging workouts and feelings of belonging6.

^{1 https://pubmed.ncbi.nlm.nih.gov/31987246/}

^{2 https://peerj.com/articles/7948/}

^{3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5005852/}

^{4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10885405/}

^{5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10578749/}

^{6 https://pubmed.ncbi.nlm.nih.gov/34450391/}