by karen gilbert, pilates teacher
Joseph Pilates was a man ahead of his time. Born in Germany during the industrial boom of the late 19th century, Joseph was a sickly child. During his teenage years he became fascinated with anatomy, physiology and physical fitness. He explored many body conditioning methods such as gymnastics, boxing, martial arts and yoga to strengthen and improve both his physical self and his mind.
During World War One, Joseph was interned in an army camp in England where he taught the inmates wrestling and martial arts. He also used his knowledge of anatomy and exercise to rehabilitate injured soldiers. With no equipment except what could be found on camp, Joseph utilised pulleys, bed springs and metal bed frames as gym equipment. Some of the equipment he ‘invented’ is still in use in Pilates studios today (Reformers/Barrel).
After the war, Joseph moved to America where he opened an exercise studio in New York City. He called his method of exercise, Contrology and soon established a large following in the New York dance community. Contrology exercises connected mind, body and breath to strengthen core postural muscles and keep the body balanced. His methodology worked and students flocked to his studio for fitness training and rehabilitation. Joseph believed that the new industrialised world he lived in was slowly destroying people’s posture and health. Fast forward to the 21st century and turns out he was 100% right! Slouched postures, rounded shoulders, forward thrusting heads, protruding tummies and sore backs are sadly today’s norm.
So why should I choose Pilates?
Staying mobile and active as we age becomes more challenging once we reach our 50s and yet staying strong, fit and healthy is more critical than ever. Pilates is a low impact form of exercise that not only helps with balance, flexibility and strength, it can enhance your overall wellbeing. A good Pilates class incorporates mind, body and breath and offers many benefits
by improving:
Strength – we all lose muscle as we age at a rate of around 3–5% every decade which then accelerates significantly once we reach 60. Pilates not only builds core strength but weight bearing and resistance exercises build up muscle and help build stronger and denser bones which is particularly important for women after menopause.
Flexibility – as we age, muscles shorten, tighten and become stiff. Pilates exercises are carefully designed to strengthen and lengthen muscles while moving joints through a wide and adjustable range of motion. Exercises are adaptable and can be increased or decreased to suit age and ability.
Posture – postural changes happen slowly over decades and in this world of computers, tablets and devices we spend a lot of time hunched forward in chairs and at tables. Pilates focuses on spinal alignment and helps to restore a more natural posture. The ability to stand upright is taken for granted but very few of us have good posture once we reach midlife and it can take a long time to correct deep rooted poor posture.
Balance – This is one of the most important reasons why people over 50 should incorporate Pilates into their lives. According to the National Seniors webpage 2025 “Falls are the leading cause of hospitalisation and death in Australia, and seniors are the most common age group affected.” Carefully chosen Pilates exercises challenge the participant and help to improve balance. Equipment can be used to create an unstable surface and balance can be tested with rollers and wobble cushions. By improving balance, we reduce the risk of falls.
Stress Relief – “Breathing is the first act of life and the last” said Joseph Pilates, but very few of us know how to breathe properly. Pilates exercises incorporate mindful breathing which not only facilitates exercises but also promotes relaxation and reduces tension. A good Pilates class will spend time focussing on learning to breathe with exercises to open the rib cage and improve lung function.
So where do I go from here?
Pilates classes are popular in most areas these days and an online search will bring up the studios closest to you. There are a few options to consider:
Studio Pilates – great for rehabilitation, smaller numbers, one on one training, large equipment ($$$)
Reformer Pilates – group sessions, can be fast paced, fitness workout, different class levels ($$)
Mat Pilates – group class, use mat and small apparatus, exercises tailored to class ability ($)
Whatever you decide for your Pilates journey, you won’t regret it. Pilates is more than just exercise. It is an investment in your long–term health and Joseph Pilates knew this when he said – “If at the age of 30 you are stiff and out of shape, you are old.
If at 60 you are supple and strong then you are young”
Karen Gilbert is 56 and has been teaching mat Pilates for over 15 years. She loves sharing her knowledge with clients and currently teaches weekly classes in Wyongah. Karen works in aged care so she understands the importance of keeping fit and ageing well. For more information go to www.bitofastretch.life