Why Functional and Low-Impact Training Is a Game-Changer as We Age

Let’s be honest—our bodies don’t always bounce back the way they used to.

That ache in your back after gardening? The stiff knees when you get out of the car? Totally normal. Those of you that know me, know that I have a large garden and being able to look after it is one of my top priorities!

But here's the good news: movement is still one of the best things you can do for your body (and mind)—and it doesn’t have to mean pounding the pavement or lifting heavy at the gym.

Enter: functional and low-impact training. It’s the gentle hero of the fitness world—and it’s especially brilliant for those of us 40 and beyond.

💡 What is Functional Training?

Functional training helps you move better in your daily life. It focuses on:

• Strength

• Flexibility

• Balance

• Coordination

Imagine reaching for a high shelf, lifting the shopping, or getting off the sofa with ease. That’s the power of functional movement.

👣 What Does "Low-Impact" Actually Mean?

Low-impact exercise = kind to your joints, but still effective.

It avoids heavy jumping or jarring movements, making it ideal if you’ve had injuries, stiffness, or just don’t fancy burpees (who does?!). Many of our clients and class members have osteoarthritis and anything with too much impact can be uncomfortable for them.

So we need to think: Pilates, walking, swimming, or resistance work(bands and weights)

🤸‍♀️ Where Does Pilates Come In?

Right at the centre! (excuse the pun!)

Pilates is a superstar when it comes to functional, low-impact training. (yes I'm a tad biased!!)

It helps you:

• Strengthen your core

• Improve posture and spine support

• Enhance balance and mobility

• Move with control (instead of force)

🧪 Did you know? A study in the Journal of Bodywork and Movement Therapies found that Pilates improves balance, muscle strength, and quality of life in adults over 55. 🙌

🏡 3 Gentle Pilates-Inspired Moves to Try at Home

You don’t need a gym. Just a mat (or a towel), some space, and a few quiet minutes.

Use a wall for support and feedback

Improves posture and spinal flexibility. Helps with things like getting out of bed and picking things up from the floor.

• Stand tall with your back against a wall.

• Slowly roll your spine down, letting your arms dangle.

• Take a breath at the bottom.

• Roll back up gently, one vertebra at a time.

• Please note this is not suitable if you have osteoporosis or lumbar disc issues-I can help you with alternatives.

You could also use a chair for support

2. Squats

Builds core awareness and hip, knee & ankle mobility and glute strength. Helps with things like getting up from your chair, walking upstairs, walking up hills.

• Stand with the feet around hip width apart.

• Bend at the knees and press the hips back as if you were about to sit on a chair.

• Pause and return to standing.

• Aim to lead from the hips and keep the abs engaged

• Only go as deep as is comfortable

  
  

You can add an opposite arm reach to further activate the muscles in the back of the body

3. Standing Leg Balance

Boosts balance and glute strength. Helps with things like reaching up high and walking on uneven or slippery surfaces.

• Stand tall and lift one foot just off the ground.

• Hold for 10–15 seconds (use a chair for balance if needed).

• Switch legs and repeat.

• This is a good one to do as you clean your teeth so it becomes a normal part of your routine.

🌿 Final Thought

Your body might be changing, but your ability to feel strong, mobile, and confident in it doesn’t have to fade.

Functional and low-impact training—especially when it includes Pilates—is like giving your body a tune-up.

Roll out your mat.

Take a breath.

Move with purpose.

Your knees, back, and future self will thank you.

If you would like more guidance, then take a look at our On-Demand Video Vault with lots of exercise ideas and full classes for you do at a time to suit your schedule.