%20(6).png)
Did you know that one-third of adults over 65 fall each year, leading to serious injuries and costly consequences?
As we age, maintaining balance, strength, and flexibility becomes more important to prevent falls. Pilates is an excellent tool to improve all three! As a fitness studio led by a licensed physical therapist, Gold Coast Pilates Therapy specializes in helping clients in Beverly and the North Shore stay strong, stable, and confident on their feet.
Core Strength
Pilates focuses on building core strength around the body’s center of gravity. Building a strong core improves posture and joint stability, reducing the risk of falling.
Flexibility
Pilates exercises improve mobility in key areas like the hips, spine, and ankles, making it easier for the body to move freely and avoid stiffness that can lead to stumbles.
Balance & Coordination
Many Pilates exercises challenge your stability by engaging both sides of your body. This improves coordination and helps you react more quickly, which can prevent trips or slips.
Mind-Body Connection
Pilates emphasizes mindful movement, making you more aware of your body’s position in space. This heightened awareness can improve your reaction time, helping you avoid accidents.
A study from California State University at Northridge found that Pilates reformer training, even just once a week, can help reduce these risks.
In a randomized controlled trial, 55 adults with an average age of 77 were split into two groups: a Pilates group and a control group. While the control group made no changes, the Pilates group attended a weekly 1-hour reformer class for 10 weeks. The results? Significant improvements in both static and dynamic balance, functional mobility, balance confidence, and lower-body flexibility—leading to a reduced risk of falls.
While participants felt their progress could have been even greater with more frequent sessions, this study shows Pilates reformer training is a powerful tool for fall prevention.
Standing on one foot is an easy-to-use screening tool to assess your balance and fall risk!
A recent British study found that 53 year old adults who consistently scored less than 15 seconds on the One-Legged Balance Test were at greater risk of recurrent falls at age 68 than adults who could balance on one foot for 30 seconds at age 53 and 60-64 years.
By practicing standing on one foot at home and increasing your time, you can significantly improve your stability —key factors in preventing falls and maintaining independence with mobility.
Pilates exercises, particularly those that focus on core strength, flexibility, and proprioception, are great for improving balance and reducing fall risks.
Ready to start your Pilates journey? Gold Coast Pilates Therapy offers two classes perfect for beginners and seniors looking to improve balance:
Both classes are designed to improve stability in a safe, supportive environment. Join us and feel more steady on your feet!
