In a heartwarming video doing the rounds on the internet, yesteryear dancer and actor Helen Ann Richardson Khan, popularly called Helen, can be seen doing Pilates — an exercise she took up at 85. In the Instagram video, the Alif Laila actor shared that ever since she started doing Pilates at the behest of trainer Yasmin Karachiwala, she has been feeling “energetic, alive, and happy”.
“I am feeling so energetic, so alive, so happy, and look forward to this every day. I feel so good. It gives me a high. I don’t have to drink or smoke to get a high. I get the high out of Pilates. I love coming here. I thank all the instructors and my special instructor Bimal. I am 85. I am doing it,” Helen told Karachiwala.
The Piya Tu Ab Toh Aaja dancer revealed that the fitness expert tried to convince her to try Pilates every day, but she would always push it for “tomorrow”. “I know you got so tired of telling me that I felt guilty and the next day, I rang you up. I will never go out of Pilates classes again,” admitted Helen.
Opening up about her health, Helen said that she used a walking cane. “Oh, the first time you came, my walking cane was kept in the cupboard somewhere. I had a knee problem. I had to take injections for my knee. But now I am going to walk on my own and maybe, I am going to dance,” said an effervescent Helen, to which Karachiwala added that her pupil has been regular with practice.
“Consistency is key to gaining the benefits of Pilates, such as improved mobility, strength, and overall well-being,” stressed fitness trainer Garima Goyal, adding that elderly individuals can certainly do Pilates — which can be highly beneficial for them.
Some tips and considerations
Start slow – Start with beginner-level classes or exercises. Pilates can be modified to suit different fitness levels and abilities.
Focus on fundamentals – Emphasise core strength, balance, flexibility, and posture, which are all key components of Pilates and are beneficial for the elderly.
Use appropriate equipment – Some exercises can be performed on a mat, while others might need equipment like resistance bands or Pilates machines. Instructors can provide modifications as needed, shared Goyal.
Monitor intensity and duration – Keep the workouts at a comfortable intensity and avoid overexertion. “Sessions can be shorter initially and gradually increase in length as endurance builds,” said Goyal.
Pay attention to body cues – Encourage listening to the body and stopping if there is any pain or discomfort.
Kinds of exercises to try
Pelvic tilts
– Benefits – Strengthens the lower back and core muscles.
– How to Do – Lie on your back with knees bent and feet flat on the floor. Slowly tilt your pelvis towards your ribs, flatten your lower back against the floor, and then release.
Leg slides
– Benefits – Enhances core stability and leg strength.
– How to Do – Lie on your back with knees bent and feet flat on the floor. Slowly slide one leg out straight, keeping the core engaged, and then return to the starting position. Alternate legs.
Knee folds
– Benefits – Improves hip mobility and core strength.
– How to Do – Lie on your back with knees bent. Slowly lift one knee towards your chest, keeping the other foot on the floor, and then lower it back. Alternate legs.
Chest lift
– Benefits – Strengthens the upper abdominal muscles.
– How to Do – Lie on your back with knees bent and hands behind your head. Gently lift your head, neck, and shoulders off the floor, engaging your core, and then lower back down.
Seated forward flexion
– Benefits – Stretches the back and hamstrings.
– How to Do – Sit on a chair with feet flat on the floor. Slowly bend forward at the hips, reaching towards the floor or your ankles, and then return to sitting.
Watch the video here.
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First uploaded on: 12-06-2024 at 14:32 IST