Season 4, Episode 2: What does Pilates actually do for my body?

Tania Huddart: People ask me what Pilates is for. My answer is simple. The ultimate goal is a pain-free body. A body with a balance between strength and flexibility. I can't promise anyone that. Nobody honest can. But it's what we're working towards, together, every time you come to the mat.

Host: Welcome to Build Confidence and Purpose with Pilates. I'm here with Tania Huddart: Pilates teacher, teacher trainer and author of Teach Pilates with Confidence and Pilates & Purpose. Both voices you'll hear are made with AI. Every word Tania says is her own, and she's approved each one.

Last episode was about making movement a habit. This one is about what that movement is doing. What does Pilates actually do for my body?

Tania Huddart: Quite a lot. And most of it you can't see from the outside. So let's look at what's going on inside, and then at what Pilates can't do on its own. Because that part matters too.

Host: Start with strength. Is Pilates like lifting weights?

Tania Huddart: A little, but not quite. Pilates uses resistance. On the equipment, that resistance comes from springs. A spring pushes back when you stretch it. Then, as it comes back in, you have to control it. That second half is where a lot of the work happens. Your muscle is getting longer, but it's still working. Teachers call that an eccentric contraction. It just means a muscle working while it lengthens.

Think of lowering a heavy pot onto the stove. You don't drop it. You lower it slowly, so it doesn't bang. That's control. And slowing things down like that helps your muscles and your nervous system learn a new way to move.

Host: And flexibility? I always assumed you just stretch.

Tania Huddart: That's what most people think. But your muscles have a built-in safety catch. It stops them overstretching. If that catch is a bit jumpy, it's hard to get more flexible, however hard you pull.

The springs help here. When a muscle works first, and then lengthens with the spring's help, it can stretch without setting off that catch. So you're not forcing it. You're coaxing it.

Host: People talk about "the core" and "posture" a lot in class. What do they mean?

Tania Huddart: Mostly they mean the deeper muscles of your trunk. Your trunk is everything from your pelvis up through your middle and your back. Pilates builds strength there, in the muscles that lie close to your spine. And those muscles work together with your bones, as a team.

That strength supports your body. It helps your posture. It gives you more control of your arms and legs. And it can lower your risk of injury.

Posture comes from alignment. When your whole body is lined up well, you can organise yourself, and move without wasting energy. I like an image for that. Picture your body as a series of domes. Start with the arch of your foot. It's a little dome, like the roof of a cathedral. Then imagine your pelvis floating above the domes of your thigh bones. It helps you see your body in three dimensions, not just front and back.

Host: Is that true for everyone? Or do you need to be fit to start?

Tania Huddart: You don't need to be fit. The beauty of Pilates is that it's so adaptable. With the right changes, it's open to almost anyone. Your teacher's job is to find the version that suits your body today. And then the one that suits it next month.

We work it out together. You tell me how it feels. I help you find a way in. That's how people start to feel confident in their bodies. They become successful movers, in their own way.

Host: So is Pilates all I need?

Tania Huddart: I'd love to say yes. It isn't. Pilates counts as moderate-intensity activity. It builds strength and control beautifully. But it's not mainly about your heart and lungs.

So I always encourage people to add something that gets them a little out of breath. A brisk walk. A swim. A bike ride. Whatever you'll enjoy. That kind of activity builds stamina. It's good for your bones, your heart and your lungs. It helps your body carry oxygen and nutrients to where they're needed. And it helps your coordination too.

Host: How much should I be doing?

Tania Huddart: The usual recommendation is at least thirty minutes of physical activity a day. If you're not doing any at the moment, please don't jump straight to thirty. Start with a little each day. Two lots of fifteen minutes. Or three lots of ten. Then build up over time. Any activity is better than none.

And include some muscle-strengthening activity on at least two days a week. That's where Pilates fits nicely.

Host: What kind of activity? Walking?

Tania Huddart: Walking is wonderful. It's one of the easiest ways to move. It doesn't cost anything. And it lets you enjoy being out in nature.

If you can, join a walking group. It's fun, and it builds friendships. Connecting with other people while you move can support your mental and physical health. It helps with loneliness, too.

As we get older, most of us become less active. And for some people, walking becomes hard. Then something like Tai Chi or Qi Gong can be a lovely choice. They're slow, meditative ways of moving. They can improve your sense of wellbeing, and your energy. If walking has become hard for you, please don't think you've missed your chance. You haven't. You just need a different door in.

Host: You've also written about dancing.

Tania Huddart: I have. I was a dance teacher first, so I'm biased. But hear me out.

We all know staying motivated is the hard part. So it helps to choose something that doesn't feel like exercise. Dancing doesn't. That's its secret. Putting movement and music together is restorative. And dance has brought people together for centuries.

As physical activity, dancing can be as effective as jogging, walking or swimming. And it's easier to stick with, because it's fun. It builds flexibility, strength and endurance. It can help your balance, and your sense of where you are in space. So put on your favourite music and dance for ten minutes a day. Or find a dance class near you.

Host: Let's step back. If I keep moving, over the years, what does it add up to?

Tania Huddart: There's a long list. Stronger bones and muscles. A healthier brain. Help managing your weight. A lower risk of disease. All of that matters.

But there are two I care about most. The first is confidence. When your body can do a bit more than it could last month, you start to trust it. You stop saying "I can't" quite so quickly. That trust is worth a lot. It can be the difference between avoiding the stairs and taking them without thinking.

And the second is the everyday. Moving helps you keep doing the everyday things you love.

Host: What do you mean by the everyday?

Tania Huddart: Getting down on the floor to play with your grandchildren, and getting back up again. Carrying the shopping in from the car. Spending an afternoon in the garden. Walking for as long as you want to.

That's what a lot of my clients want. Not a perfect body. A life they can keep living in their own body.

Host: What can I change outside class, starting this week?

Tania Huddart: Small changes add up. Try one, some or all of these. Walk or cycle instead of taking the car. Get off the bus or train a stop early, and walk the rest of the way. Take the stairs at work. Walk the children or grandchildren to school.

Then try a few different activities, until you find what works for you. You don't have to love all of them. You only need one or two you'll keep doing. And keep coming to class. Your class is where you learn how to move well. The rest of your week is where you use it.

Host: And before I start anything new?

Tania Huddart: See your doctor. Everything we talk about here is general information, and your doctor knows you. They can check for anything that might need care before you start. And they can help you choose the kind of activity that's best for you.

Host: So, three things to take home?

Tania Huddart: One. Pilates builds strength with control, and it helps you lengthen without forcing it.

Two. It isn't everything. Add something that gets you a little out of breath, and build up slowly.

Three. Choose what you enjoy. Enjoyment is what keeps you moving, year after year.

Host: And a question to sit with?

Tania Huddart: What's one everyday thing you love doing, that you want to still be doing in twenty years? This week, notice how your body feels while you do it.

Host: You'll find Tania's article, How movement benefits your physical health, in the Journal at taniahuddart.com.

Next episode, we move from your body to your head. Why do I feel better in my head after class?

Tania, last word?

Tania Huddart: Any activity is better than none. Start where you are, with what you enjoy. Your body will meet you there.