Pilates instructor Rebecca Hubbard, with over four decades of experience, has outlined a five-step functional fitness regimen tailored for women over 60. Hubbard emphasizes that the goal of this exercise routine is to promote independence and make everyday tasks easier, rather than solely focusing on aesthetic improvements.
"Functional fitness is exercise that makes everyday life easier," Hubbard explained. "It's about 'Can you put your suitcase in the overhead locker, or do you have to wait for somebody to do that for you? Or can you pick up and hold your three-year old grandchild?'"
Hubbard encourages women in this age group to continue strengthening their bodies, countering societal expectations to slow down. She notes that Pilates has been life-changing for many, enabling them to garden, walk long distances, and recover from stumbles.
Key Exercises for Functional Fitness
Hubbard suggests several at-home exercises to improve flexibility, balance, and overall health for women over 60.
Asymmetric Squats: This modified squat helps maintain core strength, crucial for activities like picking up grandchildren or bending down. Hubbard advises squatting as if walking, lifting the back heel and keeping the front leg parallel to the floor. For those needing support, using a kitchen counter can aid balance, with the goal of eventually performing the exercise unassisted. Hubbard has seen women in their 80s achieve squats for the first time through this method.
Resistance Band Training: To combat poor posture, which can be exacerbated by osteoporosis affecting one in ten women over 60, Hubbard recommends using resistance bands. These exercises help strengthen the neck and improve the ability to hold the head upright. Chest-opening exercises with bands, performed while exhaling, can be done at home, even while sitting. One variation involves placing a band under the feet and over the wrists, then stretching upwards.
Bird Pose: To prevent injuries from falls, Hubbard stresses the importance of practicing balance and engaging core muscles. The bird pose, performed on all fours with alternating arm and leg extensions, strengthens stability and reduces fall risk. Participants hold the pose for a few seconds before switching limbs.
Heel Raises: This exercise, which can be practiced even while brushing teeth, is essential for balance and improving the ability to stand up from seated positions or bend down. Hubbard suggests progressing to single-leg heel raises for a greater challenge.
Pelvic Floor Exercises: Hubbard highlights the importance of pelvic floor strength, particularly for women who have experienced childbirth, as it can affect bladder control. Hip thrusts, involving raising and lowering the hips, are recommended to strengthen the pelvic floor and address issues that can limit mobility and social activities.
Hubbard's approach focuses on empowering women over 60 to maintain an active and independent lifestyle through accessible Pilates-based exercises.