You might be familiar with the benefits of yoga and Pilates for healthy aging, but they’re not the only low-impact styles of movement that support longevity.
Barre is an elegant combination of ballet-inspired moves, Pilates-style control and yogic-like mind-body awareness, with light dumbbells or resistance bands adding intensity to exercises. Altogether, it can be an ideal way to work out for those over 70.
“I’ve got quite a few members [in my classes] who are over 70 and they’re fantastic,” says barre instructor Tara Riley who recommends barre for older adults.
There are many reasons why barre can help keep your body healthy as you age. Firstly, it can improve your proprioception, which Riley describes as “knowing where your body is in space, and being able to move from one position to another position”.
It can also improve your bone density. “I have a client who is in her 50s, but she has had osteoporosis for years. She's been doing barre and Pilates for two years now, and her recent DEXA scan [measuring bone density] showed improvements,” Riley says.
“There’s no pounding or jumping in barre, so it’s joint-friendly,” she adds.
Finally, barre can help you strengthen your stabilizing muscles, which are smaller muscles that support your joints.
“Weight training is a fantastic form of exercise, but it often works the global muscles—the quadriceps, hamstrings and glutes. Barre also works the stabilizing muscles and the smaller muscles around your knee and ankle joints,” Riley says.
“They’re really, really important, because those are the ones that are going to help you find your footing when you start to fall, and will help stabilize you when you lose your balance.”
Riley has shared a short barre workout, suitable for over-70s but a great place to start for anybody, that you can do at home.
Three barre moves to try if you’re over 70
1. Supported second position plie
Reps: 16
- Stand in front of a stable surface like a table, bannister or wall, with your feet wider than hip-distance apart.
- Point your toes and knees out, so your lower body is turned outward from your hips.
- Bend your knees to lower your hips, directing your knees over your toes.
- Keep your torso upright and straight.
- Push through your feet to return to the starting position.
2. Standing arabesque
Reps: 16 each side
- Stand in front of a stable surface with your feet hip-distance apart and a slight bend in your knees.
- Extend one leg behind you, pointing your toes and resting them on the floor.
- Keeping your hips facing forward, raise your rear leg a few inches.
- Lower your rear leg, tapping your rear foot on the floor then going straight into the next rep.
- Do all your reps on one side, then swap sides.
3. Side-lying leg lift
Reps: 16 each side
- Lie on your right side, propping yourself up on your forearm.
- Bend your right knee to 90°, so your lower leg points behind you.
- Raise your left leg, keeping it straight and toes pointed.
- Lower your left leg, keeping it in line with your body.
- Tap the floor with your toes, then go straight into the next rep.
- Do all your reps on one side, then swap sides.