From the Guidelines
Pilates may contribute to a longer life by improving overall health, but there is no definitive evidence that it directly increases lifespan. The most recent and highest quality study, published in 2025, found that an increase of only 500 steps/day is associated with 2-9% decreased risk of cardiovascular morbidity and all-cause mortality, and a 6-min brisk-intensity walk per day equates to ~4 years' greater life expectancy 1. While Pilates can improve core strength, flexibility, posture, and balance, which may reduce the risk of falls and injuries as you age, its impact on lifespan is indirect. Regular Pilates practice (2-3 sessions per week of 45-60 minutes each) can also help manage stress, improve cardiovascular health, and maintain a healthy weight—all factors associated with longevity. The mind-body connection emphasized in Pilates promotes mindfulness and body awareness, potentially leading to healthier lifestyle choices. To incorporate Pilates into your routine, consider starting with a certified instructor who can teach proper form and technique before progressing to more advanced movements.
Some key points to consider when incorporating Pilates into your routine include:
- Starting with a certified instructor to learn proper form and technique
- Practicing regularly, ideally 2-3 sessions per week of 45-60 minutes each
- Combining Pilates with other forms of physical activity, such as walking or brisk-intensity exercise
- Focusing on overall health maintenance, including balanced nutrition, adequate sleep, and stress management.
It's also important to note that the evidence suggests that physical activity, in general, is associated with a significant reduction in risk of all-cause and cardiovascular mortality, in a dose–response fashion 1. However, the specific impact of Pilates on lifespan is not well-studied, and more research is needed to fully understand its effects.
In terms of morbidity, mortality, and quality of life, the most important factor is overall physical activity level, rather than the specific type of exercise. As noted in a 2002 study, regular physical activity helps prevent cardiovascular disease, hypertension, type 2 diabetes mellitus, obesity, and osteoporosis, and may also decrease all-cause morbidity and lengthen life span 1. Therefore, incorporating Pilates into your routine should be part of a comprehensive approach to health that includes balanced nutrition, adequate sleep, and other forms of physical activity.
From the Research
Effects of Pilates on Lifespan
- There is no direct evidence to suggest that Pilates can add years to one's life 2, 3, 4, 5, 6.
- However, Pilates has been shown to improve various health outcomes, such as exercise tolerance, symptoms, muscle strength, and health-related quality of life, particularly in individuals with non-communicable diseases 2.
- Pilates may also have a positive effect on blood glucose and lipid levels, especially in diabetic patients 3.
- In older adults, Pilates has been found to improve functional mobility, mobility, fear of falling, and postural stability, which can help reduce the risk of falls 4, 5.
- Additionally, Pilates may improve muscular endurance in older adults, although the evidence is of low to moderate quality 6.
Potential Indirect Benefits
- By improving overall health and physical function, Pilates may have an indirect impact on lifespan by reducing the risk of chronic diseases and improving quality of life 2, 3, 4, 5, 6.
- However, more research is needed to fully understand the potential long-term effects of Pilates on lifespan and to establish its effectiveness in preventing age-related diseases.
Limitations of Current Evidence
- The current evidence is largely based on studies with moderate to low quality, and more robust research is needed to confirm the findings 2, 3, 4, 5, 6.
- Many studies have small sample sizes, and the duration of Pilates interventions varies, making it difficult to draw firm conclusions about its effects on lifespan 2, 3, 4, 5, 6.