As women age, it’s natural for our bodies to experience changes, especially when it comes to muscle and bone density. This means that high intensity workouts like boxing and crossfit may not be great on the body every day. The good news is that low intensity workouts like barre, pilates and yoga, can help women maintain their strength and flexibility, as well as improve their overall health and wellness.
“Low intensity workouts can activate smaller muscles and engage the whole body, without being too hard on your joints. Low intensity workouts, especially Pilates, place a focus on the mind/body connection, posture, and longevity through resistance and weight bearing – all of which are important as we age,” explains Melissa Bentivoglio, a professional pilates instructor and CEO and cofounder of Frame Fitness, a digitally-connected Pilates reformer.
After healing from a sports related injury, Bentivoglio was prescribed Pilates for rehabilitation. Pilates felt like a natural evolution from dancing, which she did professionally, and fueled a passion for instruction and helping women of all ages achieve their fitness goals. What Bentivoglio especially loves about pilates is the way it helps strengthen and improve women’s pelvic floor.
“For women in their mid 40s and early 50s, pilates has been proven to foster new neural development, increasing blood flow to the brain, which in turn increases neurotransmitter activity as well as quality and longevity of the neurons responsible for learning, executive thinking and memory,” she added.
Besides pilates, another form of exercise that incorporates movements is barre and yoga. These low-impact forms involve a lot of small, isometric movements that target specific muscle groups, like the glutes, thighs, and core and improve posture without putting too much stress on joints.
It can feel daunting going to the gym at any age, but achieving these goals doesn’t necessarily require fancy equipment or an expensive gym membership. Instead, Bentivgolio recommends the following exercises that can be done at any time with minimal or no equipment.
- Pelvic tilts with a Pilates ball – if you have a Pilates ball available, place it between your knees a few inches below the kneecap. While laying on your back, bend your knees at 90 degrees; your back will naturally arch off the mat. With an exhale, tilt your pelvis into a pelvic tilt, and flatten your back to the mat. Inhale and return to your starting position. Repeat this exercise 10 times.
Courtesy of https://exercisesforinjuries.com/6-best-exercises-to-fix-posterior-pelvic-tilt/
- Marching – while laying on your back with your knees bent and feet flat on the ground, inhale and press your lower back into the floor while keeping a neutral pelvis. On the exhale, engage your pelvic muscles and lift your left foot off the floor with your knee bent at a 90 degree angle with your shin parallel to the floor. Slowly lower your foot to the ground and repeat this motion on the right side. Repeat this motion with 10 sets on each side.
Courtesy of https://www.youtube.com/watch?v=IxDVTDKDxSU.
- Leg Circles – Begin lying on your back with your left leg extended towards the ceiling and the other stretched out on the mat (or bent with your foot on the floor depending on your flexibility). Circle your left leg 6 times clockwise making a circle on the ceiling with your foot – introduce smaller circles at the beginner level and larger circles at the advanced level. With each circle, your hits should remain still as you engage your core and pelvic muscles to reduce excess movement. Repeat this movement in a counterclockwise motion and move onto the same exercise in both directions on the right side to complete the exercise.
Courtesy of https://sarvyoga.com/padvritasana-single-or-double-leg-circle-steps-and-benefits/
- Lateral Lunges with a Slider or Towel – Begin in a standing position with your feet hip distance apart. With a slider under your left leg, slide your left foot out to left further away from your body while bending your right knee. Bring your left leg back in with your feet hip distance apart and repeat the lunge on the left side 10 times. Once completed, bring the slider to your right foot and repeat the exercise on the other side.
Courtesy of https://people.com/food/4-ways-to-get-fit-using-just-a-towel/
As with any new activity or hobby, it’s important to be patient and to find a program that works for you and gets you excited. Better yet, it is always great to explore something new with a friend or colleague!
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