As we journey through life, each decade brings its own set of challenges on one end, as well as opportunities for growth on the other, both physically and mentally. As we hit our 40s, many people start to notice subtle (and sometimes not-so-subtle) changes in their bodies:

• A little bit of extra stiffness in the morning after waking.
• Longer recovery times after exercise.
• Unexpected aches.
• Waking up throughout the night.
• Lacking energy for the things to love to do.

While these changes are a natural part of aging, how we respond to them can make all the difference. One powerful tool for thriving in this stage of life is Mindful Movement.

What Is Mindful Movement?

Mindful movement refers to any type of physical activity performed with awareness and intention. It’s about tuning into your body, feeling each breath, each step, each stretch. Rather than rushing through exercises on autopilot. This approach can be applied to activities like Pilates, yoga, tai chi and other somatic practices.

Mindful movement is not about pushing harder; it’s about moving smarter. Among all the practices available, a considered and tailored Pilates program stands out as one of the most effective and accessible options for people into their 40s and Beyond.

Why Mindful Movement Matters After 40

1. Protects Joint Health and Mobility

After 40, our joints need a little extra love than what we have taken for granted. Cartilage naturally degrades over time, and if we’re not careful, stiffness and reduced range of motion can set in. Mindful practices encourage smoother, more controlled movements, which help maintain joint function and prevent injuries. Pilates emphasises low-impact, controlled exercises that promote joint lubrication, stabilise and strengthen surrounding muscles, and restore natural alignment. Many Pilates exercises focus on specific techniques to harness articulation of the spine and hips, promoting mobility, control and strength of the articular areas.

2. Builds Strength, Core Stability, and Balance

Muscle mass and bone density start to decline with age—a process known as sarcopenia and osteopenia, respectively. Regular strength-focused movement helps combat this decline, but doing it mindfully ensures you’re using focused form and targeting muscles specifically, not just generally.

PicturePilates shines here: control and quality of motion are the foundation of every movement. Supporting better posture, reducing back pain, and improving overall body mechanics, which are crucial as we age. Pilates also emphasises small, stabilising muscles that are often overlooked in traditional workouts, enhancing balance and helping to prevent falls. A consistent Pilates practice can lead to improvements not just in physical strength, but in functional strength—the kind of strength that makes everyday activities like lifting groceries, playing with grandchildren, or hiking more accessible and safe.

3. Reduces Stress and Supports Mental Health

Our 40s and beyond often come with more responsibilities: career demands, family commitments, and sometimes caring for aging parents. Mindful movement offers a rare opportunity to slow down, breathe deeply, and reconnect with ourselves. Pilates can be seen as “movement meditation” because of its focus on deep, diaphragmatic breathing paired with precise, thoughtful movement. This combination calms the nervous system, lowers cortisol levels, and enhances mental clarity.

Counteracting the effects of chronic stress. In fact, studies have shown that regular Pilates practice can improve mood, reduce symptoms of anxiety and depression, and enhance cognitive function—all important components of healthy aging.

4. Supports Women During Perimenopause and Menopause

The transition through perimenopause and menopause can be a turbulent time for many women, marked by fluctuating hormones, sleep disturbances, weight gain, joint pain, and emotional ups and downs. Mindful movement practices, especially Pilates, offer critical support during this phase. Pilates strengthens muscles and bones, which is key in combating the natural decline in bone density that accelerates after menopause. Regular weight-bearing and resistance exercises within Pilates routines help maintain strong bones, reducing the risk of osteoporosis. Moreover, Pilates promotes better balance and coordination, helping to counteract the increased risk of falls that can come with hormonal shifts. It also improves pelvic floor strength, which is crucial for managing one of the common side effects of menopause: urinary incontinence.

Mentally and emotionally, the mindfulness cultivated through Pilates and its exercises provide a grounding anchor, helping women navigate mood swings, anxiety, and body image changes with greater resilience and self-compassion. Incorporating breathwork into movement helps regulate the nervous system, improving sleep quality and energy levels during what can otherwise feel like an unpredictable and exhausting time.

In short, mindful movement empowers women to reclaim strength, stability, and calm during menopause—and emerge feeling more connected and confident in their bodies.

5. Encourages Body Appreciation and Confidence

After 40, it’s easy to fall into the trap of focusing on what our bodies can’t do anymore. Mindful movement shifts the narrative. Instead of viewing exercise as punishment or a battle against aging, it becomes a celebration of what your body is capable of today.

Pilates particularly fosters this mindset because it is highly adaptable. Exercises can be modified or advanced based on individual needs, limitations, or goals. Whether you’re working through an old injury, managing arthritis, or simply wanting to feel stronger, Pilates meets you where you are.

This adaptability builds a deeper sense of self-trust and appreciation. Over time, you start noticing improvements in posture, energy levels, and functional movement. Leading to a more positive relationship with your body. Getting Started with Mindful Movement (and Pilates!) You don’t need hours each day or fancy equipment to start a mindful movement practice. Here’s how to begin:

• Begin with breath. Whether you’re doing a Pilates class or a simple morning stretch, start by taking 5 deep, slow breaths to centre yourself.

PRO TIP: Focus on making the breath out longer than the breath in.

• Prioritse form over intensity. Move slowly and with intention; quality matters more than quantity.
• Listen to your body. Modify exercises when needed, and rest when your body asks for it.
• Incorporate Pilates into your weekly routine. Even one or two sessions per week (whether mat-based or using equipment like a Reformer) can offer significant benefits.
• Find a qualified instructor. Especially if you’re new to Pilates, working with an experienced, comprehensively trained teacher, like the ones we have at Aligned for Life Pilates can help you tailor your practice safely and effectively to your body’s needs.

In Summary

Movement is a gift! And after 40, it’s more important than ever to move with care, awareness, and gratitude. Mindful movement practices like Pilates not only keep the body strong, mobile, and balanced but also nurture the mind and spirit, helping you embrace midlife (and beyond) with vitality and grace.

Whether you’re maintaining joint health, strengthening your bones, supporting hormonal transitions, or simply finding more ease and energy in your day-to-day life, mindful movement is your ally.

Your body has carried you this far. Through mindful movement, you can honour it and empower it for the journeys still to come.

March is Endometriosis Awareness Month. Nurse-Midwife and AFLP Pilates teacher Melissa Mazzarino has written about her personal journey of suffering endometriosis and how Pilates helped throughout her journey to gaining wellness. 
 
The Australian Institute of Health and Welfare report (2019) have reported that 1 in 9 women born between 1973-1978 have been diagnosed with endometriosis by age 40-44. In the year of 2016-2017, over 34,000 hospitalisations were associated with endometriosis. These statistics however do not reflect the impact on endometriosis on women’s day to day life including the experience of pain, heavy menstrual bleeding and chronic fatigue and lethargy. The chronic nature of these symptoms may detrimentally affect girls and women participation in school/university, work, social and physical activities. Mental health may be significantly affected which may have an impact on personal relationships. A recent Australian study (2023) that surveyed women, their romantic/sexual partners and family showed that there is a need for research to investigate the treatment and management of endometriosis. 

What is endometriosis? 

Endometriosis is a condition where tissue, similar to the lining of the uterus, starts to grow on other organs in the reproductive system (i.e., muscle layer of the uterus, ovaries, fallopian tubes. This tissue may also grow outside the reproductive system including the intestines, bladder, rectum and lung. The growth of tissue can cause pain during the menstrual cycle, and for some women, pain is experienced daily. Pain may be experienced during sex or when passing urine or a bowel motion. Some women may experience stomach bloating, causing discomfort and may have a negative impact on a woman’s self-body image. The cause for endometriosis is still unknown but it is suspected that the immune system and hormone factors (i.e., estrogen dependency) are linked to this condition. 

My personal journey of endometriosis 

Managing endometriosis and painful periods became a health priority in my life. My  menstrual period gradually became more painful over in my late twenties and early thirties. Initially the bleeding phase was the only time I experienced severe pain. In my early thirties I began to experience pain and fatigue 5 days before my menstruation and for another five days during the menstruation. In my early thirty years I assumed my painful periods was due to genetics as my mother and my grandmother had painful periods. During my mid-thirties, I required regular pain relief which included paracetamol and ibuprofen. However, regular ibuprofen started to cause gastritis (severe heart burn) and I needed to start other medication to treat gastrointestinal symptoms. My abdomen felt more and more bloated, and the inflammation started to radiate to my joints. At times I was emotional – other times experienced great sadness, which I believe affected my relationships. I felt nobody understood what I was going through. I started to gain weight as I wasn’t exercising as intensely. I grieved my fitness and my old body. My work as a midwife and my PhD studies were my number one priority – The little energy I had was focussed on my work and studies. 

How Pilates helped my endo symptoms 

When I was unwell with endometriosis, it was difficult to exercise intensely. This is when I started to focus on the Pilates principle of flow and rhythm of movement. I participated in repetitive, fluid-like, rhythmical exercise transitioning from one movement to another. The repetitive aspect helped to focussed on my breathwork which helped relieve tension from muscle guarding in response to pain. I participated in rocking movements, to stimulate the vestibular system to evoke a sense of relaxation and down regulate my nervous system. 

This practice helped me to ‘reset’ my mindset and I felt I re-gained energy from movement. This help me to continue to attend work as well and complete my studies.  

Medical physician input is necessary for endometriosis 

During my mid-thirties and early forties, I required surgical procedures to remove endometriosis and uterine polyps. At the age of 44, I was diagnosed with 5 fibroids. Initially I had a Mirena inserted (hormone releasing intrauterine device) to manage my periods, however the pain was persistent, and I also started to gain weight. I read ‘frantically’ about nutrition and herbs and for a short period, some symptoms would  lessen, however gradually the pain and fatigue would return. At this point, I was severely exhausted and in a lot of pain. In 2024, I made the decision that I wanted a hysterectomy (surgery that involves the removal of the uterus). This was a big decision and required counselling. I sought a second opinion from a gynaecologist, who actively listened to my concerns and gave me the information and support I needed to make an informed decision. 

Pilates for surgical preparation 

In preparation for my surgery Practiced Pilates before the surgery to get more core strength prepared for recovery. It was important to strengthen my shoulder girdle as I it helped to move up the bed or get into bed when I was trying avoid leaning forward through the surgical site. 
It will be one year on April 9 th since I had my surgery. I have been able to rehabilitate my lower core using Pilates. I have returned to running three times per week and regularly practicing strength-based Pilates. 

Endometriosis and Pilates exercise 

Although regular exercise has been proposed to be protective against inflammatory immune response and regulating hormone levels, currently there is no evidence that supports physical exercise for reducing the prevalence or relieving symptoms of endometriosis. One recent study investigating 198 women under the age of 30 with endometriosis showed that women who participated in physical activity including relaxing activities, activities with or without other participants showed that they were to cope better with anxiety and stress a hold a more positive physical self-concept. Further research studies are needed in physical activity for influencing women’s wellness where there is a diagnosis of endometriosis. 
  
Living with of endometriosis can be a difficult journey – Challenges including coping with pain, body composition changes and fertility considerations are deep and complex for any woman. Physical activity is important, however consideration to the type and pace of movement is important. The benefit of participating in Pilates in a studio setting, enables a woman to be asked the questions, “how does your body feel today?”. From here the Pilates teacher can work with women to tailor exercise that movement and comfort is enabled. 

Pilates exercise that embraces the principle of flow – fluid and coordinated movement may help to maintain muscle tone, down regulating the nervous system and reenergise vitality. 

Medical physician advice should always be sought for gynaecology-related concerns. 
  
Armour, M., Ciccia, D., Yazdani, A., Rombauts, L., Niekerk, L.V., Schubert, R. and Abbott, J. (2023),  Endometriosis research priorities in Australia. Aust N Z J Obstet Gynaecol, 63: 594-  598. https://doi.org/10.1111/ajo.13699 
Coquinos Samantha , Oboeuf Alexandre , Vitiello Damien (2025). Moving beyond pain: the  relationship between physical activity and physical self-concept among young women with  endometriosis. rontiers in Sports and Active Living. Vol 7. Available:  https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2025.1494460 
Omlin X, Crivelli F, Heinicke L, Zaunseder S, Achermann P, Riener R. Effect of Rocking Movements  on Respiration. PLoS One. 2016 Mar 8;11(3): e0150581. doi: 10.1371/journal.pone.0150581. PMID:  26954500; PMCID: PMC4783003. 

“I am just grateful for the blessing of being able to live pain-free in my daily life and work”

Minju is a representation of many of our clients who begin Pilates because they are suffering from a particular injury.

Minju has been practicing Pilates with Aligned for Life for one year now and decided to begin due to her frozen shoulder. When Minju first arrived at Aligned for Life Pilates, the range of movement (ROM) of her left shoulder was well below 90 degrees flexion. A normal ROM for a shoulder is 180 degrees.

She had been suffering day to day with her left shoulder until she decided to give Pilates as a form of rehabilitation a go. Minju was finding it hard to start anything, as her left shoulder and body posture were not balanced.

Since beginning with our instructor Mel Plozza at AFLP, she has built up her basic physical strength and is now grateful to be living pain free in her daily life!

Can I exercise during my pregnancy?

Exercise during pregnancy benefits maternal health by improving fitness and quality of life and lowering the likelihood of developing gestational diabetes or hypertension. Women who exercise during pregnancy report less fatigue and may adapt better to the physical changes of pregnancy. For these reasons, women are recommended to exercise for at least 30 minutes daily.

Pilates has been supported by international obstetric exercise guidelines as one of the most appropriate forms of exercise for pregnancy. Women’s experience of musculoskeletal changes, discomforts, weight gain and health conditions may vary significantly. The Pilates method approaches exercise with the client as the central focus, with consideration to medical history, fitness goals and preferences. This facilitates a woman-centred and holistic approach to exercise, contributing positively to women’s quality of life during pregnancy.

Gaining medical approval from an Obstetrician or Midwife about exercise during pregnancy is important, particularly if there are pre-existing health conditions or changes to you or your baby’s wellbeing during pregnancy. health status. Not all health conditions preclude women for exercise and Pilates can be modified to reduce the intensity of exercise to support wellness while maintaining safety.

What happens at an initial Pilates consultation?

An initial consultation enables a screen of medical history, previous musculoskeletal injury or current discomforts. A continence screen may be performed, which asks questions about the function of the pelvic floor muscles and symptoms of incontinence (unexpected leakage of urine). These health screens are important for early recognition of potential musculoskeletal conditions that require further management by a doctor or women’s health physiotherapist.

How can Pilates improve my quality of life during pregnancy?

During pregnancy musculoskeletal discomforts of pregnancy are common; 40-70% of women experience lumbopelvic pain and approximately 40% of women will experience pelvic girdle pain during pregnancy. One in three women will experience urinary leakage (incontinence) during pregnancy.

Diploma level Pilates teachers have a unique skillset to teach exercise to improve posture and correct movement patterns which may be causing musculoskeletal imbalances. Performing exercise on different apparatus (reformer, trapeze, spine corrector) assist movement in areas of the body that are less mobile, or alternatively to challenge strength, balance and coordination. As the uterus expands with the growth of the baby, women can feel discomfort in their abdomen, lower back, pelvis and thighs.

With postural changes, some muscles shorten be such as coming tight and weak, while others continually lengthening reducing muscle tone and strength. The hormones of pregnancy such as relaxin cause ligament laxity, making joints more mobile. The approach of Pilates exercise is to execute movement with precision and control which will help correct muscle imbalances and prevent injury to joints. Studies have shown that Pilates may improve lumbopelvic stability and reduce pain during pregnancy.

Women may often feel fatigue and lethargy during pregnancy. Pilates teachers can modify movement to align with a woman’s energy levels. For instance, rhythmical and flowing, gentle movement with guided breathing technique and imagery cues can provide a space for mindful relaxation and physical rejuvenation.

Can Pilates help me to physical prepare and recover from a Caesarean section birth?

Women may choose to have caesarean birth, or it may be medically advised by their obstetrician during pregnancy or labour. Pilates exercise can help women prepare for caesarean surgery through strength and conditioning of abdominal muscles, which will aid for a better recovery. Endurance strengthening shoulder girdle and upper back muscle will help women’s stamina for settling and feeding baby whilst healing from abdominal surgery.

Postnatally, Pilates exercise can be executed to strengthen upper and lower extremities, maintain these areas strong, whilstavoiding loading to the surgical wound (lower abdominals). Pilates teachers apply verbal and tactile cues to gently re-activate the nervous system of the core muscles and will gradually increase load and intensity of exercise to help women regain strength of their core abdominals. This approach may also be used to heal abdominal separation of the rectus abdominal muscles (six pack muscles) which occurs in 30% to 60% of pregnant/postnatal women.

I’m planning a vaginal birth. How can Pilates benefit childbirth?

During pregnancy, women will discuss with their preference to have a vaginal birth with their midwife or obstetrician. Women may be exploring more specific birth plans such as vaginal birth after a caesarean birth (VBAC) or a breech birth. Evidence from controlled studies have shown that upright positioning and movement during labour reduces the duration of labour and women are less likely to require an epidural or medical intervention. Pilates may help to physically prepare for labour by strengthening the hips and lower extremities to perform different positions that widens the diameters of pelvis, facilitating the baby to move down the pelvis during labour more efficiently. Pelvic floor muscle conditioning along with breath techniques assists in the strengthening and lengthening of pelvic floor in preparation for birth. A recent systematic review of studies investigating prenatal Pilates on childbirth outcomes has found that Pilates shortens the duration of labour, alleviates labour pain and may improve the newborn’s physiological status at birth.

Pilates is based on a wellness and holistic framework for attaining health and for pregnant women may have many benefits in aligning women mindfully and physically for the most significant life transition – motherhood.

Written by Dr Melissa Mazzarino (Registered Nurse-Midwife, PhD Pilates for Pregnancy, Pilates teacher AFLP).

Dear Reader: It’s time to inhale. 

Remember to breathe.

Do you forget to breathe?

I do. Constantly. Stressful day? Not breathing. Getting stuck in your thoughts? Definitely not breathing.

One of the best things about when I arrive in the Pilates studio is it’s often the first time in the day that I remember to breathe. It’s a visual and physical cue to check-in on whether I’ve been breathing that day.

And not just breathing to live, like – really breathing. Can I feel my ribs expand and fall when I breathe in and out? Can I feel my belly relax as I inhale? Am I clenching, or holding anywhere in my body? Can I breathe all the way up my spine? What’s my jaw doing?

Why do we care so much about breathing in Pilates?

• Breathing naturally helps to cleanse your body, through stimulating the heart and increasing blood flow.
• Breathing deeply connects mind and body, and helps you to be present in the studio. Ever tried doing a pilates exercise, trying to remember when to breathe while mentally running through your to-do list? Not possible.
• It lowers your stress response. Breathing naturally lowers your stress response. Deep breathing helps to activate your parasympathetic system, naturally lowering heart rate, increasing digestion, improving mental health, sleep and gut health.
• Combining breath with movement plays a critical role in core muscle activation.
• It also helps to keep you safe in the studio through increased core stabilisation.

Next time you drop into a Pilates class, start with your breath. Try to stop thinking about what the instructor thinks about you, the others in the class or whether or not you’re doing the moves/exercises correctly.

Breath is the basis of all exercises. You might get hung up on when you need to breathe during an exercise but the reality is, if you’re breathing (like, really breathing), you’ll get so much more from your practice.

Get started with breathing:

Try these exercises to get started with breathing in between your next class.

Box Breath

• Find a spot where you can be alone for 5 minutes.
• Close your eyes.
• Breathe in slowly for a count of four.
• Hold your breath for a count of four.
• Breathe out slowly and steadily through your mouth for a count of four.
• Hold your breath again for a count of four.

Play with the exhale and extend it to 10.

To do that, adjust the Box Breath as follows –

• Find a spot where you can be alone for 5 minutes.
• Close your eyes.
• Breathe in slowly for a count of four.
• Hold your breath for a count of four.
• Breathe out slowly and steadily through your mouth for a count of ten. Try exhaling with pursed lips.
• Hold your breath again for a count of four.

Dear Reader: It’s time to exhale.

Kat Shoobridge