older population and the conditions they may experience.

The Impact Pilates has on the older population and the conditions they may experience. Ayesha Joosub Adam 8 th October 2013 University of Pretoria 1

Abstract This assignment looks at the impact Pilates has on our senior population and how the conditions that they sometimes experience can be remedied through Pilates. Individualised Pilate s programs for the elderly have proven to be very valuable when it comes to building strength, stability, control, improving balance, coordination, flexibility, and mind body awareness etc. It also seems to positively influence effects and symptoms that arise from conditions primarily experienced by older individuals. Conditions such as osteoporosis, multiple sclerosis, Parkinson s disease and stroke. Pilates provides older individuals with a sense of control over their bodies and gives them back lost confidence. It reduces the risk of injuries as it is not harsh on the body. It needs to be done correctly and by a professional with sufficient understanding and knowledge of what should and should not be done. If done in this manner it is perfect and the most suited form of exercise for the older population. 2

Table of Contents A brief History of Pilates 4 Introduction 5-6 Why Pilates is appropriate for the older population 7 Pilates as an aid for various conditions primarily found in our Senior Population 8-11 General Pilates program for older individuals (Mat Work Block System) 12-13 Conclusion 14 Bibliography 15 3

A brief History of Pilates Pilates begin by a man named Joseph Hubertus Pilates (1880-1967). Joseph Pilates was born in Germany and was sickly as a child, as a result developed a great interest in selfimprovement systems and all forms of physical exercise such as body building, boxing, wrestling, etc. Joseph Pilates worked in England as a self-defence instructor for detectives at Scotland Yard in 1912, but was interned as an enemy alien during the outbreak of World War 1. During the time he began training and rehabilitating his fellow detainees in his form of exercise. He made use of items that were available to him as exercise equipment and these were the inspiration for his later designs as well as the equipment we use in Pilates today. The 1918 Influenza Epidemic killed thousands of people but not a single person whom Joseph Pilates had trained died, and so he saw this as the effectiveness of his system (The beginnings of the Pilates Method). Joseph Pilates returned to Germany after being released and became well known for his training and healing system. In the late 1920s he moved to the United States met his wife Clara and opened a fitness studio in New York. Joseph Pilates worked here with his wife until he passed away in 1967, inventing Pilate s equipment, training students and evolving and developing the Pilates Method to what it is today. 4

Introduction According to http://pilates.about.com/od/whatispilates/a/whatispilates.htm, Pilates is defined as a form of exercise, which stresses the balanced development of the body through flexibility, core strength, and awareness in order to support efficient, graceful movement. There are ten principles of Pilates based on the teachings and writings of Joseph Pilates and they are: Awareness Balance Control Efficiency Precision Breath Concentration Center (core) Flow Harmony These principles are very important and should always be present when teaching, demonstrating, and learning. These are what make Pilates different from other forms of exercise, and what make it so beneficial to all who take part in it. What makes Pilates unique is that a wide variety of people can do it as it is well suited for all types such as males, females, dancers, athletes, pregnant women, seniors, for rehabilitative purposes etc. 5

It is very important for the older population to remain fit and active but the problem is that a lot of exercises and programs are too harsh on the bodies of older individuals and increases their risk of injury. However Pilates is a form of exercise that is perfect as it emphasises the quality of the movement instead of the quantity of repetitions, it is a safe and gentle way to exercise. According to Ellie Herman who is a distinguished Pilate s instructor, author as well as owner of numerous Pilates studios, Pilates is perfect for older adults because it does not have the impact on the body that other forms of exercise do, and is not nearly as severe on the joints as most workouts are. Older adults also tend to be at a higher risk for a number of illnesses and conditions and Pilates when done correctly and in accordance to each individual s situation can be immensely beneficial. 6

Why Pilates is appropriate for the older population Pilates does not concentrate on building short bulky muscles like other forms of conditioning do, but rather pays close attention to building a strong core. A number of Pilate s exercises are done in the seated or supine position, are low impact and do not make use of a lot of weight or resistance in comparison to other gym equipment. All off the above reduces the risk of injury especially in older adults, and can help with posture and alignment. Like I stated in the above paragraph Pilates initially focuses on developing and strengthening the midrange of the body and slowly works outward towards the extremities as this area has the potential for the greatest risks and injuries. In Pilates one starts off with performing the exercises in a smaller range of motion until complete stability and control has been reached. One than moves on to gradually increasing range of motion, and this is off great benefit to senior individuals. As individuals get older they tend to lose functional abilities, such as balance, posture, movement, and coordination. There also tends to be a decrease in flexibility, and strength etc. This is why Pilates is so beneficial for older adults because it teaches control and stability which has a tremendous positive effect, also Pilates exercises improve strength, flexibility, coordination and varies other things. Therefore seniors become stronger and more confident thus decreasing the risks of falls and other risks. Pilates has also been proven to be valuable in rehabilitative situations because of all the positive reasons stated above. 7

Pilates as an aid for various conditions primarily found in our Senior Population. We all know that as we get older we became more prone to a number of different ailments for example, Osteoporosis, Multiple Sclerosis, Parkinson s disease, Stroke etc. Pilates has shown to be helpful in slowing down, reversing the effects and the treatment of these conditions and more. Osteoporosis is basically defined as a condition in which ones bones become thin, brittle and weak and are more susceptible to fractures, breaks and other injuries. Pilates can help sufferers of osteoporosis as it is great for increasing bone density and strengthening the bone. However it is important to attend the correct Pilates classes, do the right Pilates exercises and inform the instructor of your situation when dealing with osteoporosis. Exercises that are great for individuals with osteoporosis are those done while on your stomach, sides, hands and knees. Pilate s exercises in which you do front or side bends and rotation of the spine should be avoided as well as rolling exercises. 8

Multiple Sclerosis (MS) is a disease which is inflammatory in nature and is when the insulating coverings of the nerve cells in the brain and spinal cord are damaged and hardened. People suffering for MS have a problem when it comes to balance and a number of other symptoms and because of this Pilates is greatly beneficial. 1. Pilates done on a mat is a safe form of exercise for people with MS as it prevents the fear of falling. 2. It also focuses a great deal on mind and body awareness during the exercise movements and this will help individuals be aware of their body during daily activities thus reducing risks and injuries. Pilates also provides people with MS some sense of control as they tend to lack this. It provides them with control over the physical changes that are occurring as a result of participating. 3. As stated above Pilates strengthens the core, thus increases stability, control and balance making walking, climbing stairs and other movements more easy. 4. Pilate s focuses on flexibility which helps relieve spasticity (involuntary spasm and painful tightness of ones muscles) which is a symptom of MS. It is important to do the correct exercises to relieve spasticity as some are inclined to cause it. 5. The exercises in Pilates have a mid-range of motion and this can help one become more limber and overcome stiffness. 9

Parkinson s disease (PD) is a chronic, progressive disease that is caused by the impairment or death of the nerve cells that are responsible for producing dopamine, which is required for controlled coordinated movement. Joseph Pilates said To achieve the highest accomplishments within the scope of our capabilities in all walks of like, we must constantly strive to acquire strong, healthy bodies and develop our minds to the limit of our ability. When it comes to people with Parkinson s disease there is a definite mind body connection and Pilates has been shown to slow down or reverse the effects caused by Parkinson s disease. Pilates has been proven to be the perfect method to maintain neuromuscular movement potential. This is because Pilates is not only about bodily movement like a lot of other conditioning programs is stresses mind interaction as well such as focus, understanding and awareness. It emphasises control, balance and increases strength, flexibility and coordination amongst other things, making it successful for PD. Together the ten principles of Pilates that were mentioned above, the focus on quality rather than quantity, as well the equipment used, make Pilates the most effective method when it comes to facilitating maximal recovery from a stroke. Pilates combined with the above mentioned allows for the rewiring of the nervous system with minimal compensatory patterns by the stroke survivors. When trying to regain movement to the affected area stroke survivors tend to rely on the stronger side for the movements and don t work the injured side. It also gives stroke victims a better understanding of their body, what it can and cannot take and how it works. Stroke survivors also have the tendency to hold their breath while learning to move their bodies again which causes the all the muscles to contract and become easily fatigued thus, decreasing the 10

effectiveness of their physical recovery. Pilates places a lot of emphasis on controlled breathing during exercise therefore enhancing efficiency and alignment. Pilates also increases confidence as correct breathing and alignment improves balance which ultimately affects confidence. 11

General Pilates program for older individuals (Mat Work Block System) Weeks 1-5 Block Exercise Level Muscle Focus Supine warm up Pelvic curl Fundamental Abdominals/ hamstrings Supine warm up Chest lift Fundamental Abdominals Supine warm up Leg changes Fundamental Abdominals Lateral flexion/rotation Side lifts Fundamental Abdominal oblique s Back extension Back extension Fundamental Back extensors Weeks 6-10 Continue to do the above exercises but make modifications and use assists to make them more challenging and slowly incorporate the following exercises: Block Exercise Level Muscle Focus Abdominal section Double leg stretch Intermediate Abdominals Abdominal section Single leg stretch Intermediate Abdominals Lateral flexion/ rotation Side kick Intermediate Abdominals/ back extensors Back extension Single leg kick Intermediate Hamstrings 12

Back extension Cat stretch Intermediate Abdominals/ upper back extensors It is clear that most of these exercises focus on strengthening the core and this is appropriate for older individuals because the idea is to build up the mid-range of the body as this is beneficial for a number of reasons stated above. This is just a general program so one should incorporate equipment and design each program to the client s specifications. When designing a program for older adults it is important to follow a few guidelines. 1) Ensure that the client has undergone a thorough medical evaluation and has been cleared by their healthcare physician to participate in said Pilates program. 2) Keep a file on each client with all their important an relevant information such as: Completed questionnaire regarding their health and other important information. Emergency contact information. Contact information for their health care physician. List of their medications List of their short and long term Pilates exercise goals Information pertaining to their progress 3) Design the Pilates program based on the client s needs and goals. 13

Conclusion There are a number of other ailments apart from the ones mentioned above that affect many people but primarily older individuals, and Pilates can be used to help treat, slow down or reverse these said effects or symptoms. Focusing on just the above mentioned four conditions namely: Osteoporosis, sclerosis, Parkinson s disease and stroke, it is clear that Pilates is indeed extremely advantageous when it comes to the health and welfare of those affected in this instance older adults. It is safe, decreases the risks of injuries, increases body and mind awareness, aids in strengthening bone, stability, balance, flexibility, alignment and so much more. However it is vital to remember that regardless of the condition or ailment, using Pilates as a way of treatment or rehabilitation should not be done by just anyone. It should be practiced with complete understanding and knowledge of the condition, the exercises that are helpful and those that are not, as well as what is appropriate for each individual. 14

Bibliography 1) Google images 2) http://health.ninemsn.com.au/fitness/exercise/694295/pilates-whats-it-allaboutliography 3) http://pilates.about.com/od/historyofpilates/a/jpilates.htm 4) http://pilates.about.com/od/whatispilates/a/whatispilates.htm 5) http://www.drweil.com/drw/u/id/art02834 6) http://www.examiner.com/article/eight-reasons-why-pilates-is-great-exercisefor-someone-with-multiple-sclerosis 7) http://w http://www.nowrapilates.com.au/pilates.html 8) http://www.pilates.com/bbapp/v/pilates/library/pilates-articles.html 9) Isacowitz, Rael, Body Arts and Science International, Study Guide 2000-2008 15