When it comes to ageing, Martha Stewart takes no prisoners. ‘I think all of us should think about good living and not about ageing,’ she has famously said. ‘The whole ageing thing is so boring.’ On a recent episode of the podcast 50+ & Unfiltered, the lifestyle icon, 85, elaborated on her uncompromising attitude to the march of time: ‘I have this theory that if one takes care of oneself really well and follows strict but not life-threatening kinds of disciplines, one can look good, feel good and be good for a whole life,’ she said.
And disciplined she is, especially when it comes to exercise. She goes to the gym with a personal trainer twice a week. But her main fitness fix? Pilates. On Mondays, Wednesdays, Fridays and sometimes Saturdays, too, ‘I do a very intense programme and it’s nonstop for 45 minutes,’ she told Women’s Health.
Why? Mainly, she explained, to keep her flexible. But: ‘It also is very good for strengthening one’s bones, keeping one limber, working with aches and pains, stretching out.’
Pilates and longevity – the science
Woman doing Pilates stretching on mat with a ball.
A new study, conducted by researchers at Arizona State University, delved into some of the myriad potions and practices that currently promise to boost our lifespans. ‘More than 40% of adults use at least one practice, from acupuncture to chiropractic care to specialised diets,’ said Connor Sheehan, an associate professor in the T. Denny Sanford School of Social and Family Dynamics. ‘But we actually know very little about whether any of these practices are associated with living longer.’
Using data from over 55,000 adults, they looked at alternative health practices and their relationship to mortality. The results? Of the 21 practices studied, yoga and Pilates were the only two associated with a meaningfully lower risk of death. Yoga was linked to a 27% lower risk and Pilates to a 36% lower risk.
Why?
‘I was a little surprised by Pilates, because every Pilates class I’ve ever taken has made me feel like I was dying,’ said Sheehan. ‘But there are somewhat obvious reasons; first, yoga and Pilates are forms of exercise, and exercise is one of the most consistently proven ways to extend life. The other practices we examined, things like chiropractic care, massage and acupuncture, are not forms of exercise.’
Yoga and Pilates also have something extra going for them, he explained: ‘they build strength and balance, improve cardiovascular fitness and emphasise breath work and stress reduction, which have documented effects on inflammation and heart function.’
There are also likely to be confounding factors, he admitted: ‘People who do yoga and Pilates are probably also eating well, sleeping well, not smoking and generally making a whole bunch of good decisions that reduce their risk of dying.’ Still, he now tries to get a session in a week.
Pilates – how to get started
Woman practicing bridge pose
‘If you’re new to Pilates, start with a beginner class,’ suggests GH’s fitness expert Kim Hawley. ‘Or you can try a few of the basics in the comfort of your own home:’
- Pelvic tilts Lie on your back with your knees bent. Gently tip your pelvis upwards so your lower back flattens against the floor then go back to neutral. Rock between the two positions – do this 10- 15 times
- Glute bridge Lying on your back with your knees bent and feet on the floor, lift your hips, squeezing your glutes. Attempt to bring the hips in a diagonal line with the knees and shoulders, then lower slowly. Repeat 10 to 15 times.
- Bird dog On hands and knees, reach one arm straight forward aiming to bring it in a line with the shoulder, at a 90-degree angle to the floor. Lower back to the ground, then repeat on the other side. Once you are comfortable, try the same with the lower body; sliding one leg back to get the heel in a line with the hip, and then gently lowering. Once you get used to the movements you can try both exercises at the same time; lifting the arm and your opposite leg at the same time. Keep your trunk steady by pulling your ribs and belly button towards the spine without rounding the back. The aim is control rather than high leg lifts!