“At 85, Helen Khan is doing things most wouldn’t even try! 😅 From climbing stairs without a cane, trampoline jumps, and dancing on Monica, Oh My Darling—she’s just unstoppable.💯 Living proof that Pilates keeps you young!💪,” fitness coach and influencer Yasmin Karachiwala captioned an Instagram video of the Bollywood veteran acing all sorts of Pilates exercises.
“Hi, I am a girl of 85, and because of Pilates, I’m doing things most wouldn’t even try,” Helen tells the camera, before jumping on a trampoline and boasting about her ability to do so.
Is Pilates really that beneficial?
Fitness trainer Garima Goyal told that consistency is key to gaining the benefits of , such as improved mobility, strength, and overall well-being, adding that elderly individuals can undoubtedly benefit from it.
She shared some tips and considerations for the elderly to get started:
Start slow – Start with beginner-level classes or exercises. Pilates can be modified to suit different fitness levels and abilities.
Focus on fundamentals – Emphasise core strength, balance, flexibility, and posture, all key components of Pilates and beneficial for the elderly.
Use appropriate equipment – Some exercises can be performed on a mat, while others might require equipment like resistance bands or Pilates machines. Instructors can provide modifications as needed, shared Goyal.
Monitor intensity and duration – Keep the workouts comfortable and avoid overexertion. “Sessions can be shorter initially and gradually increase as endurance builds,” said Goyal.
Pay attention to body cues – Encourage listening to the body and stopping if you feel any pain or discomfort.
According to Goyal, these beginner-friendly exercises can be an easy foray into this workout routine:
Pelvic tilts:
– Benefits – Strengthens the lower back and core muscles.
– How to Do – Lie on your back with knees bent and feet flat on the floor. Slowly tilt your pelvis towards your ribs, flatten your lower back against the floor, and then release.
Leg slides:
– Benefits – Enhances core stability and leg strength.
– How to Do – Lie on your back with knees bent and feet flat on the floor. Slowly slide one leg out straight, keeping the core engaged, and then return to the starting position. Alternate legs.
Knee folds:
– Benefits – Improves hip mobility and core strength.
– How to Do – Lie on your back with knees bent. Slowly lift one knee towards your chest, keeping the other foot on the floor, and then lower it back. Alternate legs.
Chest lift:
– Benefits – Strengthens the upper abdominal muscles.
– How to Do – Lie on your back with knees bent and hands behind your head. Gently lift your head, neck, and shoulders off the floor, engaging your core, and then lower back down.
Seated forward flexion:
– Benefits – Stretches the back and hamstrings.
– How to Do – Sit on a chair with feet flat on the floor. Slowly bend forward at the hips, reaching towards the floor or your ankles, and then return to sitting.
