Yoga and Pilates might not be the first fitness options that come to mind for seniors. These activities are often associated with strength and flexibility, traits that can diminish as people age. However, with some adaptations, both yoga and Pilates can be made accessible to those with limited range of motion.
Making Yoga and Pilates Accessible
Getting older doesn’t mean missing out on the benefits of yoga or Pilates. By modifying these practices, seniors with limited flexibility or balance can still participate. For example, yoga can be done in a chair, and Pilates can utilize a wall for support.
“Yoga is for everybody, and chair yoga makes it accessible to those who might find some other classes difficult,” says Sarah Johnson, a yoga instructor at Now Yoga Club and Community Center in St. John. She’s been offering chair yoga since 2019. “Chair yoga allows participants to enjoy the many benefits of yoga without some of the physical demands you might find in other classes. And while it is definitely a favorite among seniors, really anyone can benefit from the wonderful stretches, calming breathwork, and core strengthening it offers.”
Benefits of Chair Yoga and Wall Pilates
Chair yoga and wall Pilates aim to remove physical barriers that might prevent someone from exercising. In chair yoga, most poses are done while seated, with some standing movements using the chair for balance.
Wall Pilates replaces traditional mat exercises with modified movements, such as lying on the floor with legs up against the wall for support and resistance.
These adaptations make yoga and Pilates more accessible to seniors, including those recovering from surgeries or dealing with age-related changes. “There has been a keen interest from our senior members about chair yoga,” says Kandi Weller, a yoga instructor at Crossroads YMCA and the Dean and Barbara White Southlake YMCA. “For seniors who want to stay active while remaining safe, chair yoga is a wonderful option. In addition to helping them maintain physical and mental health, it can also provide opportunities for social interaction, reduce pain, increase or maintain joint flexibility, improve circulation, provide better balance, and reduce stress.”
Low-Impact Benefits for Seniors
Wall Pilates also offers benefits to seniors by reducing stress on the hands and knees that traditional Pilates might cause. “While you still have to be able to get down and up from the floor, wall Pilates allows you to use the floor and the wall for support and resistance,” says Virginia Angellotti, a Pilates instructor at Franciscan Fitness in Chicago Heights. “Having your legs up the wall helps boost circulation and energy while giving the knees and hips a break from upright life. These exercises also work your core and lower body muscles, including the glutes, quads, and hamstrings.”
Getting Started with Chair Yoga and Wall Pilates
No prior experience is necessary to begin chair yoga or wall Pilates. Instructors like Johnson, Weller, and Angellotti encourage seniors to start slowly and listen to their bodies before trying new movements or exercises. As they progress, participants may find themselves enjoying unexpected benefits.
“Just try it with an open mind, and you’ll see for yourself how healing it can be,” Johnson advises. “Many participants have told me their numbers at the doctor’s office have improved since participating in chair yoga – even by attending class just once a week. Most recently, someone told me they no longer planned to get back surgery because their pain had diminished so much, and another regular participant told me she was no longer on blood pressure medication because of it.”
With simple adaptations, yoga and Pilates can offer seniors a safe and effective way to stay active and healthy.
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