Pilates involves a series of low-impact exercises that coordinate movement and breath, improving balance, strength, flexibility and core stability. It’s done on a mat or with specialised equipment and can range from gentle to vigorous exercise. Developed in 1920s for physical rehabilitation, its popularity has skyrocketed as a preventive workout for people of all fitness levels, abilities and injuries, as well as a therapy for musculoskeletal issues such as low back pain.
Incorporating a regular Pilates practice can help you avoid injuries, especially those caused by over-exercising, says Murphy. The workout strengthens core muscles, which — along with proper posture — can make you more stable and less likely to injure yourself during other activities such as walking, golfing, tennis or running.
The exercise’s focus on the core (which some researchers call the trunk) also helps build strength and endurance, according to multiple studies. As a bonus, the deep abdominal muscles are strengthened, which can help protect your spine. And because Pilates teaches you to align your body and hold in your stomach, it can help improve your posture. This can have a domino effect on other parts of your body, like reducing neck and back pain, and even preventing falls, which are common among older adults.
Whether you choose to do Pilates at home or in a studio, find a practice that fits into your schedule and budget, then stick with it. Aim to do it at least twice a week, though three times a week is ideal. And don’t be afraid to start small — as long as you’re practicing regularly, your body will adapt and progress naturally over time.