Pilates, Strength, Walking… What Does the Research Actually Recommend?
(Coffee with Fi…)
If you’ve stayed with me this far, thank you.
We’ve talked about what Pilates really is.
We’ve explored why I rarely teach exactly the same class twice.
We’ve looked at research showing that movement can help everything from back pain to cancer recovery.
Now comes the question almost everyone asks.
“So…what should I actually be doing?”
It’s a good question.
Because despite what social media sometimes tells us…
there isn’t one perfect exercise.
There probably never will be.
Instead, researchers increasingly talk about exercise as a menu rather than a prescription.
Different ingredients.
Different amounts.
Different combinations.
Just like nutrition.
Your body needs variety.
My Observation After Nearly 30 Years
One thing I’ve noticed over and over again…
People often believe they need one really hard session every week.
The research—and my clinic—suggest something different.
I’d almost always choose:
20–30 minutes most days
over
90 minutes once a week.
Why?
Because your body loves repetition.
Balance improves through repetition.
Strength improves through repetition.
Confidence improves through repetition.
Even breathing becomes easier through repetition.
Small amounts.
Done consistently.
Think of brushing your teeth…
Nobody brushes for three hours on Sunday and skips the rest of the week.
Movement works in much the same way.
The Four Ingredients of Healthy Ageing
Instead of asking
“What exercise should I do?”
I encourage people to ask
“Which ingredients am I missing?”
Research consistently points towards four key ingredients.
1. Strength
This becomes increasingly important from around our forties onwards.
Strength helps us:
✔ stand from chairs
✔ carry shopping
✔ climb stairs
✔ protect joints
✔ maintain bone health
✔ reduce falls
2. Balance
Balance isn’t something you either have or don’t have.
It’s a skill.
Like handwriting.
Or riding a bike.
It can improve.
3. Mobility
People often confuse flexibility with mobility.
Flexibility is one piece.
Mobility is your ability to control movement.
That control matters much more in everyday life.
4. Cardiovascular Exercise
Walking.
Cycling.
Swimming.
Dancing.
Gardening.
Pole walking.
Anything that gently challenges the heart.
Pilates Sits Beautifully In The Middle
One reason I’ve stayed passionate about Pilates for so long is because it doesn’t compete with other movement.
It complements them.
Pilates can improve:
posture
movement confidence
body awareness
control
breathing
core strength
joint movement
making walking easier
gardening easier
golf easier
lifting grandchildren easier
and often making strength training feel safer.
What The Research Says We Should Aim For
Weekly Exercise Recommendations
Weekly Exercise Recommendations
| Type | Recommendation |
|---|---|
| Moderate aerobic activity | 150–300 minutes/week |
| Strength training | At least 2 sessions/week |
| Balance work | 2–3 sessions/week (more if over 65) |
| Mobility | Little and often |
| Sitting | Break up long periods regularly |
Does It Change As We Get Older?
Actually…
Yes.
But perhaps not how people imagine.
In your 20s–40s
Build strength.
Build bone.
Build good habits.
Learn movement skills.
In your 50s
Keep challenging yourself.
Recovery becomes more important.
Resistance training becomes increasingly valuable.
In your 60s and beyond
Don’t stop.
Adapt.
Balance becomes more important.
Power becomes important.
Standing from the floor becomes important.
Confidence becomes important.
Women
Women should pay particular attention to:
bone health
balance
pelvic floor
menopause changes
muscle loss after menopause
strength training
Men
Men often lose:
mobility
hip movement
thoracic rotation
balance
power
They also tend to seek help later than women.
One of the best things any man can do is simply start.
The Recipe for Healthy Ageing
My Favourite Combination For Longevity
If someone asked…
“Fi, if you could only prescribe one week’s exercise…”
I’d probably suggest something like this.
Example Week
Monday
✔ 30 minute walk
Tuesday
✔ Pilates
Wednesday
✔ Strength session
Thursday
✔ Walk
Friday
✔ Balance exercises
Saturday
✔ Gardening
Sunday
✔ Gentle mobility
Notice…
None of it is extreme.
"Little and often beats all-or-nothing."
Before Joining Any Exercise Class…
This is probably one of the most important sections of the whole blog.
People often ask
“What class should I join?”
I think a better question is
“Is this the right class for me right now?”
Questions I Would Ask
Does the instructor ask about injuries?
Do they ask about medical conditions?
Can they adapt exercises?
Can beginners feel comfortable?
Can people rest?
Do they encourage questions?
Are different options demonstrated?
Do they explain why?
Do I leave feeling better than when I arrived?
A little observation…
Sometimes the “hardest” class isn’t the best class.
Sometimes the best teacher is simply the one who notices you.
My Biggest Lesson After 30 Years
Technique matters.
Research matters.
Qualifications matter.
But people matter more.
I’ve met people who’ve spent years believing
“I’m too old.”
“I’m too stiff.”
“I’ve had cancer.”
“I’ve had surgery.”
“My balance is terrible.”
“My body has let me down.”
Often…
they don’t need someone shouting louder.
They need someone helping them trust their body again.
That, to me, is what good rehabilitation looks like.
Final Thoughts
If there’s one thing I’d love you to take away from this series…
it’s this.
Movement isn’t punishment.
It isn’t something we earn.
It isn’t reserved for athletic people.
Movement is one of the kindest conversations you can have with your body.
Some days that conversation lasts an hour.
Some days it’s five minutes.
Both count.
Because longevity isn’t built in one workout.
It’s built in thousands of ordinary days where we simply keep moving.
And perhaps that’s what Pilates has taught me more than anything else.
Not how to exercise.
But how to keep moving for life.
Fi’s Question
Can I leave you with a question?
When you think about your future self—perhaps ten years from now—what would you most like your body to still be able to do?
Walk the coast?
Play with grandchildren?
Get down on the floor?
Travel?
Garden?
Carry shopping?
Dance at a family wedding?
Your answer to that question is often a much better guide than any exercise trend.
Because once we know why you want to move, choosing how becomes much easier.
"What do you want your body to still be able to do?" pilatestherapyandbodywork.com
Resources
- The UK physical activity guidelines from the government.
- Guidance from the UK’s Chief Medical Officers on physical activity.
- Position statements from the Chartered Society of Physiotherapy on staying active.
- Guidance from Macmillan Cancer Support on exercise during and after cancer treatment.
- Information from Versus Arthritis on exercise for arthritis.
- Resources from Royal Osteoporosis Society on strength and bone health.
- Part 4 Movement Diary and questions to ask