Actor Helen does Pilates at 85, Rakesh Roshan uses it in his workout: Is this the best strength training routine for the elderly?

Indian Express

3 days ago

Who would have wondered that yesteryear actor Helen would be as fit as a fiddle at 85, self-admittedly feeling like a girl with no joint or bone difficulty? Her mobility, as she jumps on a trampoline in a viral video, is because of Pilates. In fact, a couple of days ago 75-year-old Rakesh Roshan, too, was seen using Pilates routines in his mixed workout regime, stretching, lunging and jumping.
What was interesting is that both used Pilates, particularly the ball exercises that strengthen their lower limb functions. 'Pilates is an easily doable strength training routine, where the muscles contract against an external force, be it a prop, resistance bands or your own body weight. The ball becomes particularly handy for elders because it adds an element of instability, forcing muscles to work harder to maintain balance and control, thus increasing strength and engagement. Pilates with a ball is good for strengthening core muscles, improving flexibility and restoring balance,' says holistic health expert and fitness coach Dr Mickey Mehta.
Why Pilates is good for the elderly: Can it be taken up post-70s?
First of all, any age or degree of fitness can benefit from an exercise regime. Movement and strength have no age restrictions or expiration dates. Regardless of age, the body still responds to effort and yearns for attention. It's never too early to form a lifelong habit, and it's never too late to start. All you need to do is get your regular tests and endurance checked before you begin.
Pilates is a low-impact exercise format involving repetitive movements that work your muscles and require focus. It is actually a take-off or adaptation of yoga. There you hold the poses, here you move the limbs continuously while controlling your breathwork too. It requires virtually no equipment and is adaptable for all ages and fitness levels.
Why is it a more workable routine for the ageing population?
It improves muscles, immunity, body flexibility and helps with longevity. That's because all movements require a well-coordinated synchronisation of mental awareness, nervous system, joints, bones and muscles. It makes joints flexible and mobile, giving the elderly agency of movement. Since Pilates requires both concentration and precise movements, it improves the prefrontal cortex of our brain, the part responsible for memory and decision-making. Since it gives body confidence, it keeps depression at bay. Strong muscles support your spine and prevent you from stooping. Your pelvic floor and diaphragm stay in place.
It works on the principle of sub-maximal progressive resistance training, or using light weights and props lower than your body capacity, but increasing repetitions. This way, you increase endurance without the body crashing and can avoid organ fat.
What does research say?
Research has shown that older people who did Pilates for four weeks increased their core strength and balance. This is very important to prevent falls. Data shows that when people 65 and older use a Pilates reformer (equipment that looks like a platform on wheels) just once a week, they may see improved balance and mobility in 10 weeks.