"Think of movement as an investment in your future self"—a Pilates teacher says these three moves will keep you strong and limber as you age

Let’s face it, we only get one body to live in.

So it makes sense to future-proof it by maintaining our physical and mental well-being.

“It’s so important to think of movement as an investment in your future self,” says Paola Di Lanzo, founder of Paola’s Body Barre.

“Future-proofing your body means building strength, mobility and resilience now to ensure that you can move with ease and confidence as you grow older.”

One way to support healthy aging is through the low-impact mind-body practice of Pilates.

Di Lanzo says the practice protects your joints while encouraging optimal alignment and balanced muscle development.

“Over time, this translates to better balance, more efficient movement and reduced risk of injury—all of which are essential as we grow older,” she says.

To help you build lasting strength and mobility, Di Lanzo recommends these three Pilates exercises.

The three future-proofing Pilates moves

“These three Pilates exercises build and maintain strength to support our bones and joints, keep the spine and hips moving freely and encourage proper posture through alignment and core stability,” says Di Lanzo.

1. Glute bridge

Sets: 3 Reps: 8-10

• Lie on your back, knees bent, feet hip-width apart, arms by your sides.
• Inhale to prepare.
• Exhale, press through your heels, tuck your pelvis slightly and lift your hips upward one vertebra at a time.
• At the top, engage your buttocks and avoid overarching your lower back.
• Inhale at the top, then exhale and slowly roll down with control.

2. Roll down to plank

Sets: 3 Reps: 8-10

• Stand tall with feet hip-width apart, arms by your sides.
• Inhale to lengthen the spine.
• Exhale, tuck your chin to your chest and begin rolling down one vertebra at a time until your hands reach the floor. Bend your knees as you need to.
• Walk your hands forward into a high plank position, with your wrists under your shoulders, core engaged and your body in a straight line. Then bring your knees to the floor.
• Hold for a breath or two, avoiding hunching your shoulders up, then lift back up to a plank.
• Walk your hands back toward your feet and slowly roll up to stand.
• Take a breath and repeat.

3. Seated spine twist

Sets: 3 Reps: 8-10

• Sit on the floor, legs extended straight in front or slightly bent if needed.
• Extend your arms out to the sides at shoulder height, palms facing forward.
• Inhale, keep your spine long and engage your core.
• Exhale, rotate your torso to one side, keeping your hips level.
• Inhale, return to centre, then exhale to rotate to the other side.
• Imagine growing taller with each twist, avoiding leaning backward or forward.