Pilates for older adults

Pilates teacher Claire Seager looks at the benefits of pilates for strength, balance, and confidence at any age

As we get older, staying active becomes one of the most powerful ways to maintain independence, confidence, and quality of life.  

Pilates is an especially valuable form of exercise for older adults because it focuses on controlled movement, posture, breathing, and core strength rather than speed or impact. Originally developed by Joseph Pilates as a rehabilitation system, Pilates is low-impact, adaptable, and effective for supporting physical and mental well-being. 

Pilates works well for older adults because one of the greatest benefits of Pilates is its emphasis on core strength. The “core” includes the muscles of the abdomen, lower back, hips, and pelvic floor. These muscles support everyday activities such as standing up from a chair, walking, reaching, and maintaining balance. A strong core reduces strain on the spine and joints, helping older adults move with greater ease and stability. 

Pilates also improves balance and coordination, which are crucial for fall prevention. Many Pilates exercises train the body to move with control and awareness, strengthening smaller stabilising muscles that often weaken with age. Better balance can translate into greater confidence when walking on uneven surfaces or climbing stairs. 

Another key benefit is improved flexibility and joint mobility. As we get older, muscles and connective tissues tend to stiffen, limiting our range of motion. Pilates uses gentle, flowing movements to stretch tight muscles and keep joints moving, without forcing the body into uncomfortable positions. 

Pilates is also excellent for posture and spinal health. Poor posture can lead to a sore back, neck pain, and poor breathing habits. Pilates exercises emphasise alignment and spinal support, encouraging taller posture and better body awareness. Over time, this can reduce aches and pains, and enable you to move well and feel better. 

Beyond physical benefits, Pilates supports mental well-being. The focus on breathing and mindful movement can reduce stress, improve concentration, and create a sense of calm. If you join a group class, Pilates becomes not just exercise, but a positive routine that builds confidence and social connection. 

Is it suitable for me? 

Pilates can be modified for nearly every ability level. Exercises can be done on a mat, standing, or seated in a chair, making it accessible even for those with limited mobility. Movements are slow and controlled, which reduces the risk of injury. As with any new exercise programme, you should consult a healthcare professional if you have medical conditions, and work with a qualified and experienced Pilates instructor. 

Below are four beginner-friendly Pilates exercises you can try. These can be adapted as needed and should always be done within a comfortable, pain-free range. 

1. Pelvic Tilt 

This exercise strengthens the deep abdominal muscles and supports the lower back. 

How to do it: Lie on your back with knees bent and feet flat on the floor. Gently engage your abdominal muscles and tilt your pelvis so your lower back presses lightly into the mat. Hold for a few seconds, then release. Repeat slowly. 

Benefits: Improves core stability and reduces lower back tension. 

2. Seated Spine Stretch 

This movement promotes spinal flexibility and posture awareness. 

How to do it: Sit upright on a chair with feet flat on the floor. Inhale to sit tall, then exhale as you gently round your spine forward, reaching your hands toward your knees or shins. Inhale to return to upright. 

Benefits: Increases spinal mobility and encourages good posture. 

3. Heel Slides 

A gentle leg exercise that improves hip mobility and core control. 

How to do it: Lie on your back with knees bent. Slowly slide one heel away from your body to extend the leg, keeping the pelvis stable, then slide it back. Alternate legs.  You can place your hands on your hips to see if they are remaining level. 

Benefits: Strengthens the legs and core while protecting the joints. 

4. Standing Leg Lifts 

This exercise supports balance and hip strength. 

How to do it: Stand behind a chair, holding the back for support. Lift one leg slightly to the side or back without leaning. Lower with control and repeat on the other side. 

Benefits: Improves balance, hip strength, and stability for walking. 

A Lifelong Practice 

Pilates is not about pushing limits – it’s about moving better. It offers a safe, effective way to stay strong, flexible, and confident, enabling you to live the lift you want. Make 2026 the year that you say yes to that holiday, try a new hobby or simply keep up with the grandkids.