By Tamara Newell
January 2025

Preventing falls is top of the list for seniors who want to enjoy a healthy and independent life.
Falls can lead to serious injuries like broken bones and head trauma. However, with a regular
Pilates routine, falls can be reduced or prevented. If you or an elderly person in your life is
looking to reduce their chance of a fall, keep reading.

Can Pilates Help with Balance Issues?

Yes, Pilates can significantly help with balance issues, especially in older adults. Balance is
closely tied to core strength, flexibility, and coordination—all of which Pilates works to improve.
By strengthening muscles around the spine, hips, and pelvis, Pilates enhances the body’s ability
to stabilize itself during various movements. This is particularly important for seniors, as it
reduces the risk of falls and increases overall mobility.
Pilates exercises that focus on controlled movement and alignment also teach the body how to
properly distribute weight and maintain equilibrium, which directly improves balance.
Alignment also directly affects our gait, the path of how we walk. With age, our gait changes due
to reduced bone density, muscle loss and a more sedentary lifestyle. However, with the help of a
well trained Pilates instructor, our gait can remain in a healthy alignment through increased body
awareness and building muscle strength.

Does Pilates Help with Stability?
Pilates is an excellent exercise method for improving stability. The foundation of Pilates revolves
around strengthening the core, which is essential for stabilizing the body. A strong core supports
the spine and pelvis, allowing for smoother, more controlled movements. For seniors, better
stability leads to improved posture, less muscle fatigue, and reduced risk of falls. Exercises such
as the “Pelvic Curl” or “Bridging” strengthen the core and the stabilizing muscles of the lower
body, which are critical for maintaining balance in everyday activities. Additionally, Pilates
incorporates exercises that target the legs and hips, which further enhance overall body stability.
Best Therapy for Balance in Older Adults
While there are various therapies available for improving balance in older adults, Pilates stands
out due to its low-impact, full-body approach. Other common therapies for balance include
physical therapy, tai chi, and specific strength training exercises. However, Pilates offers a
unique combination of benefits:

● Core Strength: Pilates targets the deep muscles of the core, which are essential for
maintaining stability and balance.
● Joint Mobility: Pilates improves flexibility and joint range of motion, preventing
stiffness and encouraging fluid movement.
● Controlled Movement: Pilates exercises are slow and controlled, making them ideal for
seniors who need to focus on precision and mindfulness during movement.
● Adaptability: Pilates exercises can be modified to accommodate any physical
limitations, making it accessible to individuals with varying degrees of balance
challenges.

Incorporating Pilates into a regular routine can be one of the most effective therapies for
enhancing balance, preventing falls, and improving overall stability in older adults. Even those
who are new to Pilates later in life can experience excellent benefits. It’s never too late to begin
Pilates. If you’re ready to begin your Pilates journey, no matter your age, then reach out to
ProHealth Physical Therapy and Pilates. Classes are available online and in the Peachtree City, GA studio.