Imagine walking confidently through your home or stepping off a sidewalk without worrying about losing your balance…
For many older adults, this sense of stability is key to maintaining independence. Unfortunately, falls are a common risk, with one in three people over 65 experiencing a fall each year (Sadaqa et al., 2023).
Reformer Pilates is a low-impact exercise that can help older adults improve balance, build strength, and reduce their risk of falls. The reformer is a specialised machine with a sliding carriage and adjustable springs that create resistance. This setup allows for safe yet challenging exercises that build stability and strength.
How reformer exercise improves balance
Reformer Pilates offers several benefits that help improve balance:
- Progressive strength building: The adjustable resistance allows people to start with gentle movements and gradually increase intensity as they build strength and stability. This progressive approach is key for maintaining muscle mass as we age.
- Improved proprioception: The reformer’s moving platform creates gentle instability, encouraging the body to adjust and stay steady—similar to regaining balance on a Melbourne train as it starts moving or slows down at a station. This process enhances proprioception (the body’s ability to sense its position in space), helping individuals react quickly to unexpected movements, such as tripping or stepping on uneven ground.
- Core and pelvic floor strength: Reformer exercises strengthen stabilising muscles in the core and pelvic floor—both vital for posture and balance (da Silva et al., 2021). Strengthening these muscles supports spinal alignment and overall stability.
- Ankle strength and mobility: Ankle strength and mobility are essential for balance recovery, particularly when stumbling. Research shows that reformer exercises enhance these areas, allowing older adults to react faster and regain control if they start to fall.
- Improved coordination: The reformer’s variety of movements helps train the body for real-life situations that require quick responses (Roller et al., 2017).
Science-backed benefits: how research proves reformer Pilates works
Studies strongly support reformer Pilates as an effective way to reduce fall risk:
- Sadaqa et al. (2023): Found that balance and strength exercises significantly reduced fall rates and improved stability, helping individuals stand, walk, and react to sudden balance challenges.
- Da Silva et al. (2021): Demonstrated that Pilates-based exercises improved movement ability, walking patterns, and reduced fear of falling, increasing confidence in staying active.
- Roller et al. (2017): Conducted a trial showing that reformer Pilates improved balance recovery, ankle strength, and postural control. Participants who practised regularly showed better reactions to unexpected balance disruptions—a crucial skill for fall prevention.
Take the first step towards better balance
Reformer Pilates is a safe, effective way for older adults to improve balance, build strength, and reduce their risk of falling. By combining resistance training, core strengthening, and balance challenges, reformer exercises enhance stability and confidence.
Taking the first step with a guided reformer session can help you move more freely and safely in daily life. Whether it’s walking through a shopping centre or playing with grandchildren, improved balance and strength can make these activities easier and more enjoyable.
However, if you’re unsure where to start, consider speaking with an MD Health staff member who can guide you through safe and effective reformer exercises tailored to your needs. Investing time in balance training today can lead to greater independence, confidence, and overall well-being.
BONUS: Try these simple, at-home exercises and test your balance!
1. Single-leg stand while brushing your teeth
- Stand with feet shoulder-width apart, holding onto a bathroom bench for support if needed
- Slowly lift one foot off the ground, bending the knee
- Hold the position for up to 30 seconds, then switch legs
- Aim to perform 2 repetitions on each side
2. Heel-to-toe walk
- Stand upright and place your right heel directly in front of your left toe
- Step forward, placing your left heel directly in front of your right toe.
- Continue this pattern for at least 5 steps, looking forward as you walk
- Use a wall for support if necessary, progressing by moving away from the wall as balance improves
References
- da Silva, L. D., Shiel, A., & McIntosh, C. (2021). Pilates reducing falls risk factors in healthy older adults: A systematic review and meta-analysis. Frontiers in Medicine, 8, 708883. https://doi.org/10.3389/fmed.2021.708883
- Roller, M., & Ickes, D. (2017). Pilates Reformer exercises for fall risk reduction in older adults: A randomized controlled trial. Journal of Bodywork and Movement Therapies. https://doi.org/10.1016/j.jbmt.2017.09.004
- Sadaqa, M., Németh, Z., Makai, A., Prémusz, V., & Hock, M. (2023). Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: A systematic review with narrative synthesis. Frontiers in Public Health, 11, 1209319. https://doi.org/10.3389/fpubh.2023.1209319
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