Reformer Pilates is safe and effective for people over 50. It is a low-impact, full-body workout that builds core strength, improves flexibility, supports bone health, and enhances body awareness. At Optimise Health, all participants complete an initial physiotherapy assessment before joining a small group class of no more than five people, ensuring every session is tailored to your goals and physical ability.
Maybe you’ve been curious about Reformer Pilates, or maybe someone has mentioned it to you. Either way, you’re asking the right question. For people over 50, it’s one of the most effective and accessible forms of exercise out there, and it has nothing to do with celebrity trends. It’s about what your body is capable of, and we’re here to help you find out. In this blog, we’ll explore the benefits and how you can make it work for you.
6 Key Benefits for This Age Group
Before we consider the health benefits, let’s first answer the question ‘what is Reformer Pilates?’. This workout combines traditional Pilates moves carried out on gym equipment called a Reformer.
A platform slides back and forth on the machine which you control. This brings in resistance through springs adding in some strength training to your Pilates workout. There are also bands for your feet and hands in various movements that add further resistance.
With Reformer Pilates, the core is still the focus, but the addition of the new equipment helps it become a full body workout. For people over 50, this unique workout has some great benefits:
1. Low Impact
As we get older it takes longer for our bodies to warm up and recover from exercise. Sticking to low impact but whole-body exercise like Reformer Pilates can help reduce the risk of injury and allows for easier recovery.
2. Improved Flexibility
The Reformer equipment gently stretches the body helping increase your range of motion. This can help you manage the stiffness that can happen as we begin to age and lose our flexibility.
3. Core Strengthening
Focusing on building up your core and abdominal muscles helps improve overall stability. This makes normal activities easier, and a stronger core can also help manage back discomfort making it easier for you to move around and do other exercise.
4. Build Overall Strength
Reformer Pilates exercises aim to strengthen your muscles and joints. This helps general stability and can support bone health which is particularly important for women in this age group as they’re more likely to develop osteoporosis.
5. Connect With Your Body
As we age, our awareness of where our body is situated, called proprioception, can begin to deteriorate. This is what can contribute to falls in older age groups. Reformer Pilates focuses on controlled movements that help you rebuild this awareness of your body helping you feel more stable in everyday life.
6. Improve Your Mental Health
Exercise of any form is beneficial for mental health as it releases endorphins and can help ease anxiety and stress symptoms. Reformer Pilates in particular uses slow controlled movements that are calming and help you focus, providing a healthy distraction.
How to Get The Most From Reformer Pilates Safely
When starting any new exercise, it’s natural to feel cautious and want to know how to keep yourself safe. There are a few steps you can take to help ensure you get the most out of your Reformer Pilates sessions.
Get to Know the Equipment: Before starting, make sure you understand the Reformer and all its parts. You should feel confident moving the platform so you can keep your movements under control. The springs can be adjusted to add more resistance so ensure yours are set correctly. You’ll want enough resistance to add some challenge, but you should still be able to hold the position comfortably.
Listen to Your Body: As we mentioned above, Reformer Pilates will help you strengthen your connection with your body so this will become easier as you go along. If at any point in the Pilates session you feel discomfort you should either adjust the movement so your limbs aren’t as stretched, or stop and reduce the resistance on your machine. Discomfort is a signal from your body that something needs adjusting.
Avoid Rushed Movements: Reformer Pilates is all about controlled slow exercises that gently stretch your body. If you rush or don’t hold the right form you might strain yourself, so make sure to focus on engaging your core and holding the right pose rather than speed.
Wear the Right Clothes: You’ll feel comfortable and able to get into the right positions if you’re wearing clothing that moves with you rather than restricts you. Wearing socks with grip on the bottom can make it easier to move the platform in a controlled way.
What to Look for in Your Studio & Instructor
Especially if Reformer Pilates is new to you, it’s best to look for a studio that offers small group sessions. This ensures the instructor has enough time to help you become comfortable with the equipment and correct your moves if necessary.
Some studios pack in as many Reformer machines as they can to justify the cost. This is fine if you’re used to the classes but if you’re new to it you could get lost in the crowd and struggle.
If possible, meet the instructor beforehand so you know you like them, and you’ll feel happy asking them questions throughout the classes. A good instructor should also be proud to tell you their various teaching qualifications or how many hours they’ve been teaching for. This shows they have a passion for Reformer Pilates, and they aren’t just looking to offer the latest workout trend.
What Other Exercise Pairs Well With Reformer Pilates
As we mentioned above, a session on the Reformer will work your whole body so it’s an excellent all-rounder exercise. You will build some strength thanks to the resistance of the equipment but combining it with other strength exercises that target your large muscle groups can help keep you strong.
Reformer Pilates isn’t considered a cardiovascular workout so it’s best to combine it with exercise such as walking or swimming to support your heart health.
At Optimise Health, we cap our Pilates sessions at just five people. This ensures you get the focus you deserve, especially if you’re using this time to help you recover from an injury.
