Three Workout Changes to Make as You Age, According to a Pilates Expert-(Image credit: Deborah Kolb / Getty Images)
Sticking to an exercise routine as you age can feel tough. Aches and pains start to creep in, and your body doesn’t move like it used to. But adjusting your workouts can help you stay active, avoid injuries, and keep enjoying the benefits of exercise.
Catherine Manna, a Pilates instructor and founder of CLM Pilates, works with people of all ages, even those in their 80s. She recommends three simple changes to adapt your routine as you grow older. Here’s what she suggests:
1. Focus on Balance
“Balance is key as we age,” says Manna. “We naturally lose it over time, so it’s important to include balance-focused exercises in your workouts.”
Improving balance helps with everyday movement and lowers the risk of injury. Manna suggests adding standing Pilates exercises to your routine. These not only enhance balance but also reduce the risk of falls and improve body awareness.
Single-leg movements are also helpful. For example, practice standing on one leg for as long as you can or try exercises like Bulgarian split squats. These moves strengthen your muscles while improving your stability.
2. Slow Down
Many think workouts should be fast and high-intensity, but that’s not always best, especially with Pilates.
“A lot of basic exercises are very effective. You don’t need to make things complicated,” says Manna. She recommends focusing on control and slowing down your movements. This approach reduces injury risk and increases muscle engagement by keeping them under tension longer.
If you’re new to Pilates, try a beginner’s routine. You don’t need any equipment to get started, and the slower pace will help you focus on proper form and control. “Pilates isn’t a race,” Manna reminds us. “Take your time to get the most out of each move.”
3. Skip Crunches and Sit-Ups
Exercises like crunches and sit-ups are common, but they can put strain on your spine. Instead, focus on extension-based moves that build core strength safely.
Manna suggests trying Pilates swimmers. This exercise strengthens your core without adding pressure to your lower back.
By making these small changes, you can stay active and enjoy exercise well into your later years. Remember, fitness isn’t about speed or complexity—it’s about moving safely and staying strong.
#FitnessOver50 #HealthyAging #PilatesForLife #BalanceAndStrength #WorkoutTips