Studies have shown that a Pilates practice can have tremendous benefits at various stages of life.

You should consult a doctor before embarking on any exercise program, and it’s best to work one-on-one with a qualified instructor or in a specialized class if you have any existing health concerns.

Finding a class for older adults or working privately with an instructor can help you maximize your progress and reap the many benefits of Pilates when healthy aging is your main priority.

1. Improves bone density

StudiesTrusted Source have shown that Pilates may improve bone density, especially among postmenopausal women.

Maintaining bone density as you age is important for counteracting the onset of osteopenia and osteoporosis. Increasing bone density through weight-bearing exercise is key to slowing bone deteriorationTrusted Source.

A specialized Pilates program incorporating weight-bearing exercises, such as standing Pilates or resistance on specialized, spring-loaded equipment, is beneficial.

If maintaining bone density is one of your goals, try Pilates on the apparatus. Unlike Pilates mat work, exercises performed on the Reformer and Tower (or Cadillac) use spring resistance as “weights.” This type of Pilates is likely better for improving bone density than mat work alone.

2. Improves posture

Misalignment and slouching can be attributed to loss of bone density and bad habits. But slouching also contributes to compression of the joints and organs as you age, as well as tight and imbalanced muscles, which often result in pain.

Pilates focuses on aligning and balancing your body with an emphasis on creating ease and mobility through the joints.

The combination of strength and suppleness in your muscles, along with a deeper awareness of alignment, often results in better posture.

3. Improves balance and gait

Balance and coordination are necessary for everyday activities like walking. Loss of strength and mobility, along with slouching, can cause a chain reaction that starts with a reluctance to move and often evolves into a fear of falling.

A good Pilates program will build strength and stability and also improve balance, decreasing the risk of falls and fractures. It’ll build better habits, such as learning the optimal way to carry and pick up objects or get up and down from the floor or a chair.

People often experience changes in gait patterns as they age. Many lose ankle mobility and then have swollen and stiff feet that they drag or shuffle.

Pilates improves balance and gait through specific balance training and strengthening of the trunk and hips, as well as the feet and ankles.

4. Improves mobility

Mobility is the balance of strength and flexibility that allows for a full and controlled range of motion.

Strength alone can leave you tight, stiff, and prone to injury. Flexibility alone can leave the aging body unsupported, weak, and also prone to injury.

Studies have shown that Pilates’ smooth transitions and mindful, controlled movements are ideal for building strength and support and improving the range of motion at the joints. This allows for ease of movement in everyday and extracurricular activities.

5. Improves mood

Pilates is a mindful practice based on the principle of breath in conjunction with movement. The ability to focus inward and breathe builds self-awareness and calms the nervous system.

Studies have shown that Pilates improves mental healthTrusted Source, namely anxiety and depression.

One studyTrusted Source noted that Pilates — more than the other forms of exercise included in the research — offered psychosocial benefits for older adults.

6. Improves memory

Blaming age for memory loss and forgetfulness is a thing of the past.

StudiesTrusted Source show that exercise like Pilates increases blood flow to the brain, contributing to the development of new neurons responsible for thinking, memory, and learning.

7. Decreases back pain

Pilates is known for targeting the core.

It acts as a supple brace that houses, lifts, and supports the organs and spine. A strong corebetter supports your back.

In studiesTrusted Source, participants have reported improvements in chronic lower back pain when practicing Pilates, in some cases after just 3 months.

8. Boosts immunity

Studies have shown that Pilates helps with immunity, especially among older adults.

One 2020 study of men over the age of 65 found significant improvements in immune systemfunction after doing Pilates for 12 weeks.

9. Prevents injury

Pilates prepares your body for everyday activities that require strength and mobility.

It pays significant attention to joint support and stability — and learning to move with that in mind makes you less susceptible to injury.

Self-awareness and a deeper connection to your body also heighten proprioception, helping you become more mindful of your surroundings and how you move through space.

It’s important to consult your doctor before starting any exercise program, and ideally, start with one-on-one sessions. Individualized sessions with a qualified Pilates instructor can help you confidently learn the fundamentals and make any modifications.

Alternatively, numerous Pilates group classes are geared toward active agers. They’re taught by instructors who have received specialized training.

While some older adults are rockin’ hardcore, traditional Pilates workouts, some signature Pilates exercises are not recommended for anyone with low bone density or osteoporosis.

Generally, you should avoid excessive twisting, flexion (think of a typical crunch), and loaded flexion, like rolling in a curved position on your back.

Traditional exercises like Rolling Like a Ball, Jackknife, and Roll Over are to be avoided when bone density is a concern. There are, however, plenty of safe, interesting, and fun bone-building Pilates modifications.