Pilates & wellbeing after 35

Life after 35 can bring changes in hormones, energy levels, and movement. Recent research shows that Pilates isn't just a feel-good add-on; it's a valuable tool that can help ease pain, improve ease of movement, and enhance quality of life in meaningful ways.

Recent studies include:

·202025 scoping review found that older women practising Pilates reported improvements in mental health (such as reduced anxiety and depression), better sleep, increased life satisfaction, and positive indicators for bone health.

·Another recent trial demonstrated that individuals with musculoskeletal limb or joint pain experienced less pain, decreased disability, and a better quality of life after consistent Pilates practice compared to controls.

·In menopausal women (around a mean age of 59), a 6-week Pilates programme significantly boosted physical health, psychological wellbeing, and reduced depression scores.

What this means for us:

·We don't need to push ourselves to extremes to gain benefits. Gentle, regular, intentional movement is effective.

·Breath, posture, and modifications are important, especially when joints change or sleep disturbances wake us up.

·Mind and body are deeply connected. Pilates that focuses on psychological wellbeing, in addition to strength or flexibility, truly makes a difference.

Here are some options to try this week:

·Attend 2 short Pilates classes focusing on joint mobility, breathing, and alignment.

·At home, try the quick wins above (child's pose hip stretch, side bend, spine twists).

·Move daily in ways that feel safe: choose stairs instead of lifts when possible, stand often, and take regular pauses to stretch.

How we move together:
We offer classes designed for women aged 35 + that support rebuilding strength, easing pain, and moving with confidence. Our approach is based on research but tailored to you- focusing on what feels achievable each day. Explore our classes at https://pilates- port. com/classes.

If you found this helpful, please share your email address so we can send you weekly research summaries, ideas, and gentle routines to help us move well together.

Links (sources & reading):

·Effectiveness of Pilates exercise on quality of life in older adult women: scoping review (2025) https://www. eqoljournal. com/article/274

·Pilates lessens pain & disability in extremity musculoskeletal conditions (2025) https://www. sciencedirect. com/science/article/pii/s 1877065725000387

·Pilates intervention in menopausal women (physical / psychological QoL, depression) (2025) https://dergipark. org. tr/en/pub/eurj/issue/90468/1603630