Our bodies change as we age, so should we also change how we exercise?
Pilates for midlife comfort and confidence
As we progress through perimenopause, menopause, and beyond, many of us experience new sleep patterns, lingering aches, and shifting energy levels. The good news: gentle, consistent Pilates suits this phase of life.
We prefer small ranges of movement, breath-led control, and gradual loading, so joints feel supported and strength develops without the crash that comes after “all-out” efforts.
Mood, desire, and the mind–body connection
Movement influences more than just muscles. A 2025 clinical study following women with sexual wellbeing concerns discovered that a 12-week Pilates programme enhanced desire, arousal, and mood. While this isn’t a replacement for personalised medical care, it’s an encouraging sign that consistent, properly instructed sessions can support aspects of life that we rarely discuss in class.
When pain persists for a long time
If we’re dealing with long-standing neck or lower-back pain, “just move more” can seem vague. A randomised trial published in 2025 examined six weeks of reformer Pilates in people with persistent musculoskeletal pain and found improvements in pain intensity, fear of movement, fatigue, and sleep quality—alongside better pain-coping beliefs. We adopt the same approach in our sessions: adjustable springs, unhurried pacing, clear set-ups, and progress that respects how we feel each day.
Knees after 40: support, not strain
Knee comfort is important for walking, climbing stairs, and enjoying hobbies. A 2025 network meta-analysis comparing mind–body exercise options ranked Pilates near the top for improving function in knee osteoarthritis, while Tai Chi was rated best for pain relief. A separate 2025 systematic review (e-pub August 9, 2025) confirmed Pilates’ benefits for functional improvements and safety. Plain English takeaway: we don’t need to force large ranges of motion; supporting the hips and maintaining smooth control are very helpful.
Why we don’t need to “go hard” to progress
If we worry that lower effort leads to lower results, a 2025 randomised trial in chronic non-specific low-back pain found that low-intensity Pilates was as effective as high-intensity for reducing pain and disability—yet with fewer side effects. That aligns with our teaching: quality over quantity, breath before brute force.
A few exercises that respect our energy
Seated pelvic tilts and rotations
Prone, glute raises (ball between knees)
Single leg circles
Clams
We keep breath and pace kind. Consistency beats intensity.
Check out our YouTube channel to see how you might complete these exercises; we add new variations weekly.
Where we practice together
We teach the details that make movement feel good in daily life. Explore our classes and find a time that fits your week here.
If you’d like early access to simple at-home sessions and gentle challenges, share your email address here for updates, for example, when blogs like this one go live.
Links to the research:
https://pubmed.ncbi.nlm.nih.gov/40175966/
https://bmcurol.biomedcentral.com/articles/10.1186/s12894-025-01749-z. PubMedBioMed Central
https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-025-03207-9. BioMed Central
https://josr-online.biomedcentral.com/articles/10.1186/s13018-025-05973-z
https://pubmed.ncbi.nlm.nih.gov/40781878/. BioMed CentralPubMed
