The ageing process can be slowed down, or even stopped. Our bodies undergo a number of changes when we reach the age 50. Regular physical activity can help us reverse these changes or at least slow them down.
Joseph Pilates Exercises and Thinking
Joseph Pilates once said, “The spine is the key to emotional and physical well-being.” Neutral spine alignment matters. Then he said “if your spine stiffens at 30 you’re old.” “If it’s flexible by 60 you are still young.”
Pilates develops core muscles that support the spine by strengthening the abdominal and back. I, myself included, am able to adhere to this exercise system. As we age, it has real health benefits.
He was way ahead of his times. Only in the past 25 years, have his ideas been truly adopted on a global level. Sein exercise system will help older adults enjoy their later years. You can improve your posture, mobility and strength well beyond your 80s.
You will be amazed by the physicality of Joseph Pilates in his older years.
Neuromuscular Changes
- Reduced production of testosterone
- Loss of muscle, including the fast-twitch muscles
- The connective tissue becomes less elastic as we age
In our 30s, we are most confident and powerful. The same is true up until our fifties.
We lose about 10 ounces of muscle every year after this. Around 70 years old, both men and women are likely to see a 40 percent reduction in their muscle mass. Sounds scary?
The loss of muscle is partly due to a decrease in testosterone production. Fast-twitch fibres are also lost in the loss of muscle (muscles that allow for rapid movement). This combination of reduced fast-twitch muscles and muscle loss is associated with an increased risk of falls in older people.
The connective tissue also becomes less elastic as we age, explaining why so many older people experience muscle stiffness.
Exercises that increase muscle mass, strength and elasticity in older adults can be sustained.
Body Composition
Body fat and muscle mass increase as we age. This decline is caused by a decrease in testosterone production, as we have already mentioned. Since muscle burns more calories than body fat, a combination of both muscle loss and increased fat slows your metabolism.
Both resistance and aerobic training will increase muscle mass. The muscles will burn the fat after resistance training to rebuild and strengthen themselves. Here is when fat loss happens. These exercises stop weight gain as fat.
Changing your diet will also improve the composition of your body as you age. Combining increased protein with reduced carbohydrate intake will maintain muscle mass while reducing body fat. You will gain weight as fat if you do not reduce your caloric intake.
Body Posture
As we get older, our bodies weaken. The shoulders are rounded and the head is pushed forward. This condition, known as “Kyphosis”, occurs when the shoulders become rounder.
Exercises that involve weight-bearing or resistance help to keep your skeletal system and muscles strong. This helps you maintain a healthy posture by keeping the back straight.
Gait
The term is used to describe the way we walk. As we age, our speed and stride decrease. Pelvis tilting and reduced ankle movements can occur.
- Strengthening the core muscles helps to prevent pelvic tilt.
- Exercises that improve ankle mobility can be done regularly.
- A moderate aerobic activity maintains good stride frequency and length.
It is possible to stay fit and healthy well into your 80s. Consult a personal trainer or gym instructor if you’re new to fitness. The trainer will evaluate your health and fitness before establishing a program tailored to your specific needs. Your trainer will increase your resistance and aerobic exercises as you improve in fitness and strength. Your fitness instructor is there to ensure that your workouts are safe and progressing.
