What Older Adults Should Know About Pilates

A 2025 report from the Sports & Fitness Industry Association also found that Pilates was the fastest-growing form of exercise in the United States, with participation increasing by roughly 40 percent since 2019.

Part of Pilates’ growing visibility may also come from celebrities and influencers who regularly incorporate it into their fitness routines.

What is Pilates?

Pilates is a form of low-impact exercise that focuses on controlled movement, posture, flexibility, balance, and core strength.

Unlike some workouts that emphasize speed or intensity, Pilates places strong attention on concentration, precision, and proper body alignment during each movement.

Controlled breathing is also an important part of many Pilates exercises.

Depending on the type of class, Pilates may be performed on a mat or with specialized equipment.

One of the most recognizable pieces of equipment is the reformer, a bed-like apparatus that uses springs and pulleys to create resistance and support movement.

However, many Pilates exercises can also be performed using only a mat or chair, making it accessible in a variety of settings.

The Potential Benefits Of Pilates For Older Adults

Pilates has been associated with a variety of potential health benefits for older adults  particularly because it combines strength, flexibility, posture, balance, and controlled movement into one low-impact form of exercise.

Additionally, because Pilates is low-impact and adaptable, it may be more accessible for older adults who find traditional exercise programs difficult due to joint pain, chronic illness, or mobility concerns.

Supports Healthy Weight and Lower Risk Factors for Chronic Disease

Some research suggests that mat-based Pilates may help reduce abdominal circumference and body mass index (BMI), even more effectively than traditional resistance training.

Reducing excess abdominal fat and improving overall body composition may help lower the risk of chronic conditions such as type 2 diabetes, high blood pressure, and heart disease. (Source: UCLA Health)

Supports Bone Health

Pilates may also play a role in supporting bone health, especially among older women.

One 2015 study involving postmenopausal women diagnosed with osteoporosis found that participants who practiced Pilates for one hour, three times per week for six months experienced increases in bone density. Meanwhile, women in the control group who did not participate in Pilates continued to experience bone tissue loss.

Notably, the women in the study had not exercised regularly for at least six months before the research began. (Source: AARP)

May Help Support Back Health

Some research has found that Pilates programs may help reduce lower back pain while improving core strength and body alignment.

Many Pilates exercises target the abdominal muscles, hips, pelvis, and lower back, areas that help stabilize and support the spine.

Improved posture and alignment may also contribute to better mobility and a steadier gait, which can be important for fall prevention in older adults. (Source: Cleveland Clinic)

Can Be Easier on the Joints

Because Pilates typically involves controlled, low-impact movements, it may be a more comfortable option for people with joint pain, stiffness, or mobility limitations.

Some experts suggest that the high-repetition, low-resistance nature of Pilates may help strengthen muscles, ligaments, and tendons that support joint stability without placing as much strain on the body as certain high-impact exercises.

May Improve Balance and Flexibility

Balance and flexibility naturally change with age, both of which can increase fall risk over time.

A 2011 review found strong evidence that Pilates may help improve flexibility and balance for many participants.

Other research has suggested that Pilates may even be more effective at improving balance than general physical exercise in some older adults.

In one study, adults age 65 and older who used a Pilates reformer once per week showed improvements in balance and mobility after 10 weeks. (Source: UCLA Health)

Potentially Supports Immune Health

There is also some research examining Pilates and immune function.

One study involving elderly men concluded that practicing Pilates consistently over a relatively long period may help stimulate and influence certain immune system markers associated with aging. (Source: HealthLine)

Things To Consider As with any new exercise program, older adults should consider speaking with a healthcare provider before starting Pilates, especially if they have chronic health conditions, osteoporosis, balance issues, recent injuries, or mobility limitations.

It’s also important to choose a properly trained Pilates instructor and be open to your medical conditions or physical limitations.

In the United States, there is no single government-issued Pilates license, so most instructors are technically certified rather than licensed. Because of this, the quality and depth of training can vary significantly depending on the program they completed.

A qualified instructor should ask about injuries or health concerns, offer modifications when needed, and prioritize safety, posture, stability, and proper alignment rather than pushing people through painful movements.

And while Pilates may offer a variety of health benefits, it may not fully replace all forms of exercise. Pilates generally does not provide the same cardiovascular intensity as activities such as brisk walking, cycling, swimming, jogging, or higher-intensity aerobic workouts.

Because of this, Pilates may work best as part of a more balanced fitness routine that also includes aerobic activity and additional strength training, particularly for the upper body and cardiovascular system.

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