The Best Workout for Longevity: Why Balance and Pilates Matter More Than You Think

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Quick answer: The best workout for longevity is one that builds strength, balance and mobility, and it is the workout that you’ll actually keep doing. So this means you have to enjoy it! For women over 50 in particular, mat Pilates, standing Pilates and Yoga tick all three boxes. They train the muscles that keep you steady on your feet, they’re low impact, and you can do them at home in as little as 10 minutes. The World Health Organisation recommends that older adults do balance and strength training on at least three days a week to stay capable and help prevent falls.

Want to test your balance right now? Our free 10 minute class, Steady Me Pilates, is on YouTube. No sign up, no app, no mat. Just press play and keep a chair nearby for the wobbly bits. Remember, if you use the chair to help, it is not a fail… it is just your starting point. Do the class every week to see how you improve. 

Why is balance so important for longevity?

Balance is one of the simplest markers of how well your body is ageing. This is because balance relies on everything working together: your muscles, your joints, your brain, your inner ear and your reaction time. So when all this is working well… so is your balance and vice versa! 

A 2022 study in the British Journal of Sports Medicine followed 1,702 adults aged 51 to 75 for around seven years. The people who couldn’t stand on one leg for 10 seconds had an 84% higher risk of dying from any cause over that time, even after the researchers accounted for age, sex, weight and existing health conditions.

It’s important to say this was an observational study, so it shows a link rather than proving that poor balance causes early death. But the message is clear enough for us… balance matters, and it’s worth paying attention to before it deteriorates!

Can you pass the 10 second balance test?

Here’s how to try the same test used in the study:

  1. Stand next to a kitchen bench, wall or sturdy chair you can grab if you need to.
  2. Lift one foot and rest the top of it against the back of your standing calf.
  3. Let your arms hang by your sides and look straight ahead.
  4. Try to hold for 10 seconds without touching anything.
  5. Have up to three goes on each leg.

If you wobbled, welcome to the club. The good news is that balance is a skill… and skills get better with practice, no matter what age you begin at.

Why does balance get harder as we get older?

A few things happen at once:

  • We lose muscle. On average, adults lose around 3% to 8% of their muscle mass each decade between 30 and 50 and that speeds up to around 5% to 10% per decade after 50. Less muscle means less strength to catch yourself when you trip. We are 38 and 36 right now… so a good time to focus on muscle!! But remember, once again, it is NEVER too late to begin. 
  • Menopause speeds it up. The drop in oestrogen during and after menopause can make women lose muscle faster than men, which is one reason strength and balance work matters so much for women over 50. 
  • We stop practising. Most of us spend our hours sitting, walking on flat ground and rarely standing on one leg. If we don’t use our balance,we lose it.

The WHO lists falls as the second leading cause of unintentional injury death worldwide, after road traffic injuries, and adults over 60 have the highest number of fatal falls. In the US, more than one in four people aged 65 and over falls each year, and falling once doubles the chance of falling again.

Yes. Time to work on your balance!

Does Pilates actually improve balance?

Yes, and there’s good research behind it. A 2023 systematic review and meta-analysis of randomised controlled trials found strong evidence that Pilates programs improve balance in older adults. A larger 2024 review of 39 studies (1,770 participants) concluded that Pilates can be recommended to improve both static balance (staying still) and dynamic balance (staying steady while moving).

That same review found the evidence was less clear on whether Pilates alone reduces the actual number of falls, so we’d never promise it’s a magic pill. What it does… is build the strength, control and steadiness that make everyday life feel easier and safer.

Standing Pilates is especially useful here (like in the YouTube class you can do right now!), because you’re training balance in the same position you use it in real life: on your feet.

What is the best workout for women over 50? But even over 30!

There isn’t one perfect workout, but the best routine for women over 50 usually includes:

  • Strength to hold on to muscle and support your bones
  • Balance to stay steady and confident on your feet
  • Mobility and flexibility so you can keep bending, reaching and getting down on the floor (and back up again)
  • Something that gets your heart going, like walking (fast enough to get the heart pumping)
  • Consistency above all else. A 10 minute class you do five days a week beats a big workout you dread and skip every second week.

Yoga and Pilates cover strength, balance and mobility in one go, they’re gentle on the joints, and they’re easy to fit into a busy day. Pair them with daily walks and 1-2 heavier weight sessions… you’ve got a routine that ticks almost every box. 

And just so we’re clear, this is about building a body that keeps up with your life for a really long time. It’s less about creating a summer body or the perfect after photo… more about you enjoying your life and feeling amazing!

How much balance training do you need?

The WHO recommends that older adults do varied activity that emphasises balance and strength, at moderate or greater intensity, on three or more days a week. That sounds like a lot, but it doesn’t have to be long. Some easy ways to get there:

  • Do a 10 minute standing Pilates class like Steady Me Pilates a few times a week
  • Stand on one leg while you brush your teeth or wait for the kettle to boil
  • Add a Yoga class with standing poses like tree, warrior three or chair pose
  • Retake the 10 second test every couple of weeks and notice your progress

Real life proof: our Mum, 68

Our Mum started doing Yoga and Pilates consistently in her late 40s. She’s now 68 and still does it almost every single day with MerryBody, at home, before she heads out for her daily walk with our Dad.

What she tells us is that her balance, posture and strength have improved over these years. She didn’t start out as a “yoga person” and she’s never trained for how she looks. She just kept showing up, a little bit, most days. That’s the secret… and it isn’t really a secret at all. Keep moving your body, consistently. That is it. 

exercise-at-68-merrybody-app

What’s in the Steady Me Pilates class?

Steady Me Pilates is a free 10 minute standing Pilates class on YouTube, designed to test and train your balance. In it you’ll:

  • Wake up your feet and ankles (your balance starts at the ground)
  • Build strength through your legs, glutes and core
  • Practise single leg balance moves with the option to hold a chair or railing
  • Do it often so you can track how you’re going

It’s suitable for beginners and all levels, and there’s no mat or equipment needed. Wobbling is completely normal. Every wobble is your body learning.

Frequently asked questions

Is Pilates good for women over 50?

Yes. Pilates builds core and leg strength, improves balance and posture, and is low impact, which makes it a great fit for women over 50 and through menopause. Research shows Pilates improves balance in older adults.

What is the best exercise for longevity?

The best exercise for longevity combines strength, balance, mobility and regular movement like walking, and it’s one you’ll do consistently. Pilates and yoga are strong choices because they train strength, balance and flexibility together.

Is standing Pilates good for beginners?

Yes. Standing Pilates is beginner friendly because you can hold a chair, wall or railing for support while you build strength and confidence.

How long does it take to improve balance?

Balance responds well to practice. Many people notice they feel steadier within a few weeks of doing balance work a few times a week. Retaking the 10 second one leg test is an easy way to track your progress.

Can I do Pilates if my balance is bad?

Yes, and it’s one of the best reasons to start. Use a chair or bench for support, move slowly and build up over time. If you have a medical condition, recent falls or dizziness, check in with your doctor or physio first.

Is Yoga or Pilates better for longevity?

Both are brilliant, and they work well together. Pilates tends to focus more on core strength and control, while yoga adds more flexibility, breath work and relaxation. Doing a mix of both covers it all!

What’s a good Yoga and Pilates app for women over 50?

MerryBody is a Yoga, Pilates and Meditation app created by us, sisters Emma and Carla (founders of The Merrymaker Sisters). It has 650+ classes from 5 to 60 minutes, a new class every week and a weekly plan, with many gentle, low impact and balance focused classes for women over 50.

Want more classes like this?

If Steady Me Pilates felt good, there’s plenty more where that came from.

If you have questions… email us! We are here to help! 
Always merrymaking,
Emma + Carla

This post is for general information only and isn’t medical advice. Please listen to your body and check with your health professional before starting a new exercise program, especially if you have an injury, a medical condition or a history of falls.

About the author: Emma is co-founder of The Merrymaker Sisters and MerryBody. She has been teaching Pilates since 2017 and runs Yoga Alliance approved teacher trainings with her sister Carla.

References

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