A Lifetime of Movement: Why Pilates is the best exercise for healthy aging
Healthy aging isn’t just about adding years to your life; it’s about adding life to your years. Movement is one of the most powerful tools we have to maintain vitality, independence, and overall well-being as we grow older. But choosing the right type of exercise can feel overwhelming.
What’s gentle on your joints?
What’s safe for osteoarthritis, osteopenia, knee replacements, or herniated discs?
Which type of exercise supports long-term mobility, balance, and strength?
When guided by rehab-focused Pilates instructors and/or licensed physical therapists, Emower PT believes that Pilates and Pilates-based PT stands out as one of the most effective, sustainable, and empowering forms of movement for adults navigating the aging process. From your 20s to your 80s, Pilates grows with you, meeting your body where it is. Helping you move with strength, mobility, and confidence.
Why Pilates Is Ideal for Safe & Strong Aging:
Low-Impact, Joint-Friendly Exercise
Strengthen without strain!
According to the CDC (2024), 33 million Americans suffer from osteoarthritis, most commonly affecting adults over 45. As joints naturally change with age, safe strengthening becomes essential for reducing pain and maintaining function.
In Pilates, we use springs to create controlled resistance that challenges muscles while protecting joint structures. Unlike heavy weights or high-impact training, this method provides:
Safe strengthening without impact
Customizable resistance for every fitness or pain level
Enhanced joint support and stability
Stronger muscles with reduced strain or flare-ups
This makes Pilates especially beneficial for adults managing forms of arthritis (osteoarthritis, rheumatoid arthritis, etc.), joint stiffness, joint replacements, or chronic pain.
2. Maintain and Improve Bone Density through Safe Resistance Training
For adults managing osteopenia (low bone mass) or osteoporosis, the right kind of exercise is essential. As the NIH notes, 34 million Americans are affected by osteopenia (2023).
Research consistently shows that resistance training is one of the most effective ways to stimulate bone growth.
Pilates can stimulate bone growth through:
Spring-based resistance training – Springs provide constant tension to stimulate bone tissue without unsafe loading.
Low-Impact Jumpboard Training – The jumpboard mimics the impact benefits of jumping while reducing spinal and joint stress. Making it ideal for bone density work without the risk that comes with traditional jumping.
Full Body Weight-Bearing – In positions such as planks, quadruped (all fours), and modified planks, we encourage bone adaptation across multiple joints while maintaining proper alignment/structural integrity.
With a trained Pilates instructor or PT ensuring proper alignment and safe loading, Pilates becomes a lifelong tool for building stronger, healthier bones.
3. Improve Mobility & Flexibility Through Full-Body Functional Movement
As we age, mobility becomes essential for independence and pain-free daily living.
Pilates is uniquely effective because it trains the body in multiple planes of movement and various positions (lying down, kneeling, standing, rotating, etc.).
With our team at Empower PT, we especially focus on dynamic mobility training that helps you:
Keep joints lubricated
Increase flexibility and range of motion
Reduce muscle stiffness
And most importantly, improve ease with movements like bending, squatting, lifting, carrying, and reaching
By practicing real-life movement patterns on the reformer, tower, cadillac, and chair, clients build strength in the same motions they rely on every day.
4. Reduce Fall Risk Through Effective Balance, Strength & Coordination Training
Falls are one of the greatest risks and fears adults face as they age. However, through balance and strength training, you are able to challenge the systems keeping you safe and promote fall recovery strategies.
Pilates enhances the body’s three primary balance systems by:
Strengthening deep stabilizing muscles
Practicing ankle and hip balance strategies
Improving coordination and proprioception
Training safe and effective transitions (such as floor-to-stand transfers)
and most importantly, building confidence on and off the equipment!
Whether standing on one leg or navigating spring resistance, clients gain strength and control that directly translate to safer movement at home, work, and in the community.
A Movement Practice You Can Sustain for Life
Pilates’ greatest strength is its adaptability. It meets you where you are; today and in every decade ahead.
Pilates is ideal for adults who want to:
Stay strong with age
Manage joint or spinal conditions
Exercise safely after injury or surgery
Prevent falls
Maintain mobility and independence
Build confidence in movement
Whether you’re starting at 40, maintaining your health at 65, or staying active into your 80s and beyond, Pilates supports lifelong movement.
Ready to Age Stronger, Move Better, and Feel Your Best?
Empower PT specializes in safe, customized Pilates-based physical therapy and private Pilates designed for aging adults. Our PTs and instructors ensure every session is safe, effective, and tailored to your unique medical history and goals.
We support you through your movement journey, whether you’ve been active for years or are just beginning.
Book a Pilates session or physical therapy evaluation today to begin your Pilates journey!
