As we age, it becomes increasingly important to maintain an active lifestyle to keep our minds and bodies healthy. Regular exercise is one of the best ways to keep your energy levels up, boost your immune system and stay agile as you get older. One type of exercise that is gaining popularity amongst older adults is resistance Pilates – a low-impact workout that focuses on building strength, improving flexibility, and increasing mobility in joints. Corefirst continues to level up this training by busting the glass ceiling on resistance Pilates and making it accessible and comprehensive for all ages, budgets, and abilities. In this blog post, we're going to explore some of the top benefits of resistance Pilates with Corefirst for healthy aging, so you can stay active and vibrant at any age!
OVERVIEW OF RESISTANCE PILATES
Resistance Pilates is a unique form of exercise that uses resistance to strengthen and tone the body. It is an excellent choice for those looking for a low-impact workout that can be customized to their own fitness level and/or recovery. Resistance Pilates is equally beneficial in assisting movements as well. Providing constant tension in opposition to your movements, it makes you work harder with less effort and makes movements less intense, safer, and easier to engage the way you should.
There are numerous benefits of resistance Pilates, including improved cardiovascular health, increased bone density, improved flexibility and range of motion, and increased muscle strength. Additionally, because it is a low-impact form of exercise, it is easy on the joints and helps to prevent injuries. You do not need a harder, more intense workout, you need a more successful and effective one. With Corefirst, this is easily attainable.
BENEFITS OF RESISTANCE PILATES FOR HEALTHY AGING
As we age, it becomes increasingly important to stay active. Resistance Pilates is a great way to get moving, build strength, and improve your overall health as you age. Here are some quick benefits:
- Improves balance and coordination: Resistance Pilates helps to improve balance and coordination by strengthening the muscles that support these functions to prevent or lessen the impact of falls or injury recovery time.
- Increases bone density: Bone density begins to decline as we age, which can lead to osteoporosis. Resistance Pilates helps increase bone density by providing weight-bearing exercise that strengthens the bones.
- Reduces joint pain: Joint pain is common in older adults due to arthritis or other age-related conditions. Resistance Pilates can help reduce joint pain by strengthening the muscles around the joints and improving flexibility.
- Improves mental health: Mental health problems, such as depression and anxiety, are common in older adults. Exercise has been shown to help improve mental health, and resistance Pilates is an excellent form of exercise for older adults.
- Boosts energy levels: Our energy levels naturally decline, however, regular exercise can help give you a boost!
STRENGTHENING MUSCLES, BONES, AND CONNECTIVE TISSUE
Resistance Pilates helps to strengthen muscles and connective tissue and increases bone density when the body is moved against the force of gravity. The improvement in strength, balance, and coordination are important for maintaining mobility and preventing falls. According to Harvard Health Publishing, "Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones." ("Strength Training Builds More than Muscles," Harvard Health)
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IMPROVING BALANCE, COORDINATION, AND MOBILITY
Corefirst resistance Pilates exercises help train the body to move in all planes of motion, which helps to improve balance and coordination. The exercises also challenge the body in new ways, which forces the muscles to adapt and become stronger. Additionally, the practice improves lung function and circulation, both of which are important for maintaining balance and coordination. To help support these endeavors, Corefirst has created the world’s first-ever grip-free neoprene wraps that auto-adjust to fit around your wrist, ankle, foot, and palm so you can "let go" of the logistics and really focus on the task at hand. The wraps are attached to commercial-grade resistance bands that have patented safety sleeves to keep you and the bands safe.
Mobility is the ability to move freely and easily. In our later years, our muscles tend to become tighter and less flexible. This can lead to stiffness, pain, and decreased range of motion leading to balance issues. Resistance Pilates can help by strengthening the muscles that support the joints and by lengthening the muscles to increase flexibility. It also strengthens the core muscles that support the spine and pelvis, as well as challenges your proprioception (sense of position) and vestibular system (balance center in the inner ear), all of which can help prevent falls.
By practicing Resistance Pilates regularly, you can help keep yourself sharp well into your golden years!
DECREASING STRESS, ANXIETY, AND DEPRESSION
In addition to the physical benefits, there are numerous cognitive benefits. Studies have shown that regular participation in resistance Pilates can help improve memory and executive function, and can help reduce stress and anxiety levels. By requiring focus and concentration, it can help to clear your mind and relieve stress. The deep breathing involved can help to relax the body and reduce anxiety, and the endorphins released during exercise can help to improve your mood and alleviate depression. This more immediate, multi-benefit outcome also helps you to better adhere to your new fitness regimen, making long-term success with Corefirst a reality.
Additionally, the Corefirst App creates a sense of community and routine among members, which is of utmost importance when starting a new fitness routine. Corefirst enthusiasts can chat with one another, as well as ask important questions surrounding specific workout videos or exercise in general to Corefirst trainers and founders!
Check out our Stretch Program for the ultimate meditative workout!
ADAPTING MOVEMENT FOR EVERY AGE GROUP
It is important to tailor our movement to our changing bodies. Adapting and meeting your body and mind where they are at today, is key to deep-rooted success. With Corefirst, you are carefully guided through every workout and movement in great detail with options. It is important to take advantage of the modifications our trainers guide you through and listen to your body, as you know it the best! Need a break? Pause the video and have a seat, you have time! Back feeling sore? Choose a standing-only video, place supports (like a towel) under your neck or back, or work out laying on your bed! There are no rules!
GUIDELINES FOR SAFE AND EFFECTIVE PRACTICES
As with any age group, we need to make sure that we are supporting our body and workout with the appropriate measures and allow them to be the most fruitful and effective. Here are some guidelines for safe and effective practices:
-Warm up before each session with some light stretching or walking. All of the Corefirst workouts have built-in warmups with all of our videos, however, if you feel like you need more, throw in a nice walk; good for you, because you are listening to your body!
-Start slow and gradually increase the intensity of your workout as you build strength and stamina. Working out "harder" won't get you to where you want to be faster, in fact, it will probably do the opposite.
-Focus on proper form and alignment to prevent injuries. Our Corefirst coaches continuously give you cues and reminders so you don't skip a beat!
-Listen to your body and take breaks when needed.
-Drink plenty of water before, during, and after your workout.
Whether you are just starting out on your fitness journey or are looking for a way to stay active and healthy as you age, resistance Pilates under the professional direction and high-quality products of Corefirst is a great option. With regular practice, you can expect to see significant improvements in your overall health and well-being.
“Strength Training Builds More than Muscles.” Harvard Health, 13 Oct. 2021, https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles.