No matter your age, Pilates is for everybody

We all want to look and feel our best during the summer. But as we get older, many people start to wonder where all their 'get up and go' got up and went.

Do you make more sounds getting out of bed to start the day than your snoring partner does all night long? If so, it's common. As you age, your joints lose calcium and other minerals, which decreases your bone mineral density and bone mass. This increases your risk of osteoporosis, a bone disease that can lead to fractures.

It's not all bad news though because there is one exercise you can do to help counteract all of this and keep you moving all summer long and beyond. Pilates.

"For older people, Pilates is particularly great because it is easy on the joints, makes the spine 'young again' and all of the breathing awareness tends to calm us down so as not to contribute any added stress," said Ellen Barrett, Pilates instructor in Washington Depot, Connecticut.

Pilates is not the newest exercise trend, although it might seem like it. It's been around for almost 100 years, developed by Joseph Pilates in the early 20th century as a method of injury recovery for dancers.

"Pilates is a form of body conditioning where a balance between stretch and strength is the goal," said Barrett. "The No. 1 benefit - and it is instant - is better posture. Other benefits include a stronger core, a flexible and strong back, increased energy, improved balance and a more graceful gait."

There have been many studies that have tested and proven that Pilates helps increase your bone mineral density, making your bones stronger.

One study evaluated other studies with a total of 591 participants between the ages of 45 and 78 years. The study showed Pilates helped to increase the bone density of the participants.

However, if you have already been diagnosed with osteoporosis or low bone density, the Bone Health & Osteoporosis Foundation recommends avoiding certain Pilates exercises, such as loaded spine flexions, deep twists, pressures on the rib cage, and rounded spine abdominal work.

Another 2018 study published in the Journal of Exercise Rehabilitation of subjects in their 30s and 40s showed those who practiced Pilates for one hour three times a week for eight weeks improved their scores on a functional movement screening compared to those who did yoga or didn't exercise. The screening measures balance, stability and mobility.

But Barrett said it's important to do more than just Pilates in your fitness routine no matter what your age. "Pilates is best when it's a complement to walking, running, weight training, yoga, barre-inspired workouts or other cardio and/or sculpting type exercise," she said.

Like any exercise that may be new to you, it's best to go slow when trying Pilates for the first time. "Try taking an in-person group mat class," said Barrett. "This will be pretty affordable, there's no big commitment, and you can get a feel for it."

If you can't get to a gym, there are lots of online options. Barrett's website, ellenbarrett.com, has several Pilates mat classes available for streaming. There are also foundational mat Pilates classes for free on YouTube.

Just roll out your Pilates mat in your own living room. You'll have your summer glow in no time!