Pilates Over 60: Getting Started Safely

Pilates is one of the best forms of exercise to take up later in life. It’s low impact, it can be adapted to almost any level, and it works on exactly what tends to decline with age: strength, balance and flexibility. Many studios have regulars in their seventies and eighties. Here’s how to get started safely.

This is general information, not medical advice. If you have a heart or lung condition, osteoporosis, a joint replacement, or another health condition, check with your GP or physio before starting a new exercise class.

Why pilates suits older adults

UK guidance from the Chief Medical Officers recommends that older adults do activities to improve strength, balance and flexibility on at least two days a week, alongside staying generally active. Pilates covers all three in one class.

• Strength: stronger legs, hips and core make everyday tasks easier, from climbing stairs to getting out of a chair.
• Balance: better balance and body awareness help reduce the risk of falls.
• Flexibility and mobility: moving your spine and joints through their range helps with stiffness.
• Posture and breathing: the focus on alignment and breathing helps with rounded shoulders and shallow breathing.
• Confidence and company: small classes are sociable, and you can see your progress week to week.

Choosing the right class

Gentle, beginner or over-60s classes

Some studios run classes specifically for older adults or “gentle” classes, which move at a slower pace with more support. A small beginner class with an experienced instructor is also a good choice.

Reformer, mat or chair?

Getting down to and up from the floor is the hardest part of mat pilates for many people. The reformer is raised, and its springs can support you, so some people find it easier. Chair-based pilates is a good option if mobility or balance is limited. Our guide to reformer vs mat pilates explains the differences.

Clinical pilates

If you’re recovering from surgery, a fall or an injury, or living with a long-term condition, a class run by a physiotherapist is the safest start. See our guide to pilates for back pain for what to look for.

Common conditions and adaptations

Osteoporosis or osteopenia

Exercise is good for bones, but some movements may need changing, particularly repeated deep forward bending (such as roll-downs and full sit-ups) and twisting the spine under load. Tell your instructor about your diagnosis, and look for one who’s worked with osteoporosis. The Royal Osteoporosis Society has guidance on safe exercise.

Hip or knee replacements

Pilates is often used after joint replacement, once your surgeon or physio is happy. Some positions may be restricted for a while, especially deep hip bending or crossing the legs after a hip replacement. Tell your instructor what operation you had and when.

Arthritis

Gentle, controlled movement can ease stiffness. Work within a comfortable range, and tell the instructor which joints are affected so they can offer alternatives.

High blood pressure

Keep breathing throughout, without holding your breath. You may need to avoid positions with your head below your heart for long. Check with your GP if your blood pressure isn’t well controlled.

Tips for your first classes

1. Tell the instructor about any conditions, operations or medication before the class.
2. Consider a private session first. One or two one-to-ones help you learn the basics with full attention.
3. Go at your own pace. Skipping or modifying an exercise is always fine.
4. Aim for two sessions a week once you’re settled. See how often to do pilates.
5. Wear comfortable, fitted clothes and bring grip socks. See what to wear to pilates.

Questions to ask a studio

• Do you run gentle, beginner or over-60s classes?
• What experience do your instructors have with older clients or with my condition?
• How many people are in a class?
• Is the studio easy to get to, with parking or step-free access if I need it?

Search by postcode to find studios near you, then call or email to ask about classes that suit you.

Frequently asked questions