Yoga and Pilates: what the sources say and how to start
Key points
- The CDC (US) says yoga includes more than one type of physical activity, and that balance activities help prevent falls.
- The CDC (US) lists yoga postures among muscle-strengthening activities, and ODPHP (US) suggests a yoga class under its advice to do balance exercises.
- ODPHP (US) lists a Pilates class among the things that count as physical activity.
- Our sources do not set a number of days for yoga or Pilates, but they say to strengthen muscles at least 2 days a week.
- ODPHP (US) advises starting slowly if you have not been active in a while.
Why it matters at this age
The CDC (US) says older adults need three types of activity each week. It notes that some activities, such as yoga, include more than one type. [1]
The CDC (US) also explains why balance matters. It says balance activities help prevent falling, which lowers the risk of injuries such as broken bones. [1]
ODPHP (US) says that lots of things count as physical activity. Its list includes taking a Pilates class. Our sources do not say what Pilates does for the body. [4]
How often
Our sources do not set a number of days for yoga or Pilates. They do give a general rule for strengthening muscles. The CDC (US) says older adults need to strengthen their muscles at least 2 days a week, in addition to aerobic activity. ODPHP (US) gives the same number. [1] [3]
The CDC (US) lists doing some yoga postures as one thing you may want to try for muscle strengthening. It does not say how many yoga sessions would meet the 2-day goal. [1]
How to start: beginner
ODPHP (US) advises a slow start for anyone who was not active before, or who has not been active in a while. Under its advice to do balance exercises, it suggests signing up for a yoga class or trying a yoga video at home. [3]
ODPHP (US) also says to start out slowly and add new activities little by little. It suggests practicing standing on one foot, and says you can hold on to a chair if you feel unsteady. [3] [4]
ODPHP (US) lists a Pilates class among the activities you might choose if you enjoy it. Our sources give no steps for a first Pilates session. [4]
How to start: intermediate
Our sources do not set out a separate intermediate level for yoga or Pilates. They do speak about building up. ODPHP (US) says to add new activities little by little. [4]
The CDC (US) lists active forms of yoga, such as Vinyasa or power yoga, among the aerobic activities you can try. The CDC also suggests doing a variety of activities, which it says can make being active more enjoyable and lower your risk of injury. [1] [2]
Safety
Our sources give no safety steps that are specific to yoga or Pilates. The CDC (US) says what is important is to do physical activities that are right for you and your abilities. [1]
For muscle-strengthening activities in general, ODPHP (US) advises not to hold your breath. It says holding your breath can cause unsafe changes in blood pressure. [3]
When to see a doctor
The CDC (US) says people with long-term health conditions may want to ask a health care professional what type and amount of activity is right for them. [1]
For people with a health condition, ODPHP (US) advises asking a doctor which kinds of activity are best. It also says to tell your doctor about shortness of breath, chest pain, or unplanned weight loss. [3] [4]
Sources
- CDC (US): What Counts as Physical Activity for Older Adults (opens in a new tab). Published December 4, 2025.
- CDC (US): Older Adults: Adding Activity Recommendations (opens in a new tab). Published December 4, 2025.
- ODPHP (US): Stay Active As You Get Older: Quick Tips (opens in a new tab). Last updated October 2, 2026.
- ODPHP (US): Get Active (opens in a new tab). Last updated October 2, 2026.
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