Noticing a few more creaks and aches than you used to? Gentle exercise for adults over 45 can boost flexibility, reduce stiffness, and help you feel more at ease in your body. A consistent stretching routine, combined with yoga and gentle Pilates, helps support mobility, balance, and confidence as we age.

As we age, maintaining mobility, flexibility, and strength becomes increasingly important. Gentle, low-impact activities like yoga and stretching can support joint health, improve balance, and enhance overall well-being. And when you do it with a friend, you’re not just moving your body, you’re boosting your motivation too.

It’s never too late to start building healthier habits. But if you're over 45, beginning a new fitness routine can come with a few extra questions:

Where do I start? Will my body cooperate?

The expert coaches behind the Younger Fitness App have got you covered with motivating, guided sessions and tips to help you ease into fitness this year.

Below, three of our expert trainers Mark, Miles, and Dora share their personal advice on staying active, pain-free, and inspired after 45.

Let’s jump in!

Mark on Stretching: Why Flexibility Is the Freedom Your Body Needs After 45

Hi, I’m Mark, Stretch & Recovery Coach here at Younger Fitness. As a physiotherapist, I’ve worked with people of all ages but I’ve seen time and again how much of a difference stretching makes, especially after 45. The truth is, flexibility really is freedom.

You might’ve noticed that everyday movements aren’t quite as smooth as they used to be and that’s totally normal. As we age, our joints naturally lose some range of motion. But here’s the encouraging part: a few minutes of gentle stretching each day can go a long way in bringing that ease back into your body. That’s exactly why I created the stretch routines you’ll find inside the Younger Fitness App - short, gentle sessions designed to help you move better, feel better, and stay active for the long haul.

• Start small, but stay consistent

I always remind people using my stretch programs: even 10 minutes a day can make a huge difference. Got tight hamstrings first thing in the morning? Stiff shoulders after years at a desk? A short, simple stretch routine will help loosen things up and improve your mobility. Over time, those everyday aches start to fade, and you move more freely doing the things you love whether that’s gardening, walking the dog, or chasing after grandkids.

• Balance and prevention matter more than ever

After 45, balance becomes a key piece of the puzzle. Did you know one in four adults over 60 experiences a fall each year? It’s a serious concern but also one you can take steps to prevent. Stretching not only improves flexibility but also strengthens the small stabilizing muscles that help keep you steady. Easy movements like calf stretches, ankle rolls, or even standing on one leg while brushing your teeth can help you build balance and reduce the risk of injury.

• Listen to your body, it’s always giving you clues

At this stage of life, a little discomfort here or there isn’t unusual but it’s your body’s way of asking for attention. Instead of pushing through, respond with care. Got a crick in your neck or tightness in your back? Light movement often helps. Personally, I turn to slow lower-back twists or shoulder rolls whenever I feel a bit creaky. Stretching for lower back pain is especially effective, particularly when done as part of a regular stretching routine; It sends blood flow and nutrients to tense areas, like giving your muscles and joints a gentle dose of TLC.

Mark’s Why-Stretching Tip: Flexibility is freedom and your body deserves both.

Make your stretching routine something you actually look forward to. Put on your favorite calming music, breathe deeply, and treat it as your personal “you-time.” It’s not about reaching your toes or striking a perfect pose, it’s about feeling better in your own body. When you stretch regularly, you’ll move more freely, stand taller, and feel more confident in everything you do.

Miles on Yoga: Why Yoga Is a Great Way to Reconnect With Your Body and Mind

Hi, I’m Miles, yoga instructor here at Younger Fitness, and I’m here to share something I truly believe: yoga for adults is one of the most accessible and beneficial ways to move your body at any age. Whether you’re 45 or 75, it’s never too late to start.

Now, I know what you might be thinking: “Yoga? At my age? I can barely touch my knees!” First of all, that’s a great place to start. Second of all you absolutely can.

I may not be right there in your living room, but every yoga session in the app was designed with real midlifers in mind, people who’ve felt stiff, uncertain, or just needed a fresh start. These flows are here to help you reconnect with your body, move with ease, and feel better.

• Find your balance on and off the mat

One of the biggest concerns I hear from people over 45 is, “I’m starting to lose my balance.” That’s a valid fear. As we age, balance can start to decline but yoga is a powerful (and gentle) way to strengthen it. Through slow, intentional poses like Mountain Pose or Tree Pose, you build up the small stabilizer muscles in your legs and core that keep you steady.

The magic? As your body learns to find balance again, your confidence grows too.

• Stretch, strengthen, and feel more alive

Yoga isn’t just about flexibility. It’s also a great way to build strength, especially the kind that supports your everyday movements. Using your own body weight, yoga helps strengthen muscles gently and safely. In fact, research shows that just two sessions a week can noticeably improve strength, mobility, and fitness in adults over 45.

And unlike some forms of exercise that leave you drained, yoga tends to do the opposite, it leaves you feeling energized, light, and more in tune with your body. You may find yourself standing taller, walking easier, and doing everyday tasks with less effort and more joy.

• Calm your mind while you move your body

Let’s not forget one of the best parts of yoga: the mental reset. Life after 45 comes with its own unique pressures: career shifts, caregiving, health changes. Yoga gives you space to pause and breathe. The mindfulness and breathwork we practice aren’t just nice add-ons; they're scientifically shown to reduce stress, lower blood pressure, and improve mood.

It’s a moment of stillness in a busy world. And sometimes, that’s exactly what we need most.

Miles’ Why-Yoga Tip: No, you don’t have to be a pretzel to do yoga. Promise.

New to yoga? No problem at all. TThere are plenty of beginner-friendly yoga programs for adults over 45 in the Younger Fitness App you can try right away, no experience (or flexibility!) required.

Just find a quiet corner, hit play, and follow along at your own pace. Remember, yoga isn’t about nailing the perfect pose, it’s about tuning into your body, breathing deeply, and giving yourself the space to move and feel better.

Dora on Pilates: Build Strength That Shows Up in Everyday Life

Hi, I’m Dora, Younger’s Pilates trainer, and I’m excited to talk about one of my favorite things: Pilates for midlife vitality.

While Pilates is often labeled a “core workout,” it’s really so much more than that. Yes, it targets your core but we’re not just talking about abs. Pilates is about stability, posture, alignment, and moving with ease in your everyday life. And for women going through perimenopause or menopause, it can be a total game-changer.

Hormonal shifts during this stage can affect everything from joint mobility to balance, energy levels, and bone density. That’s where Pilates shines. It’s low-impact yet highly effective, gentle on the joints, but powerful when it comes to building strength, improving flexibility, and helping you feel more in control of your body.

Whether you’re managing menopause symptoms, working through stiffness, or just wanting to feel stronger from the inside out, Pilates is here to support you.

• Strengthen your core, support your back.

If you’re a woman juggling work, family, and a million daily tasks, chances are your body’s been taking on more than its fair share. The truth is, all that bending, lifting, sitting, standing, and yes multitasking adds up. And over time, it can leave your body feeling stiff, unsupported, and just plain tired. Pilates is a great way to support your body. It focuses on deep core strength not just working your abs, but also your lower back, glutes, and pelvic floor. These are the muscles that support you when you lift a heavy bag of groceries, pick up your grandkids, or spend hours on your feet. When these muscles are strong, your body feels more stable, supported, and capable in your everyday life.

Think of your core like your inner support system, your natural back brace. Strengthening it helps you sit taller, move with ease, and reduce that nagging back discomfort that tends to creep in over time.

One of the most rewarding things for me is reading messages from women who’ve followed the Pilates programs in the app and say things like,”I feel stronger than I’ve felt in years.”

Because it’s not just about muscles, it’s about feeling capable and confident in your own body again. And that’s something every woman deserves.

• Gentle on joints, great for bones.

One reason I recommend Pilates to people over 45 is because it’s easy on the joints. We’re not doing high-impact jumps or pounding on treadmills here. Pilates movements are smooth and controlled, often done lying on a mat making gentle Pilates an ideal option for adults over 45.

That means you can strengthen your body without stressing your knees or hips. And here’s a neat bonus: Pilates can actually help maintain and even improve your bone density. As we get older (especially for women around menopause), bone health becomes a big concern. The light resistance in Pilates – using springs or just your body weight – gently stresses the bones in a good way, signaling your body to keep those bones strong. And the best part? You’re actively supporting your bone health while you move gently and safely.

• Mind-body connection and balance.

One of the most powerful (and underrated) parts of Pilates is the mindfulness it brings. Just like yoga, Pilates isn’t just about the moves, it’s about how you move. It invites you to slow down, breathe deeply, and really tune in to what your body is doing.

This kind of focused movement does more than just improve your form, it actually gives your brain a workout too. Studies have shown that staying active with mind-body practices like Pilates can help keep your cognitive function sharp as you age. And from personal experience? I like to think of a Pilates session as an hour where you put the world on pause. You’re not thinking about your grocery list or unanswered emails, you’re simply present. Just you, your breath, and your body.

And let’s not forget the balance and coordination benefits. Pilates challenges your body awareness in a gentle, steady way helping you feel more stable and confident on your feet. That means fewer stumbles, better posture, and a whole lot more trust in your own body.

Dora’s Why-Pilates Tip: It’s not about punishing your body. It’s about supporting it.

Don’t worry if some Pilates moves look complicated, every exercise can be modified. You can even do gentle Pilates in a chair if getting on the floor is tricky. The goal is quality of movement over quantity. Even just practicing some basic Pilates breathing (inhaling through the nose, exhaling through pursed lips while engaging your tummy) can help you connect with your core. Start with beginner-friendly moves. Remember, it’s not about doing it perfectly. It’s about showing up for yourself and gradually building strength and flexibility. With Pilates, you’ll develop a strong foundation that makes all your other activities (and life in general) feel easier.

Embrace Your Journey with Younger

Embarking on a fitness journey after 45 is not about turning back the clock – it’s about empowering yourself for the years ahead.

Remember, getting fit after 45 isn’t about punishing workouts or extreme diets. It’s about finding your rhythm, enjoying the process, and celebrating what your body can do. So take those trainer tips to heart: start gentle, stay consistent, and make it fun. You’ve got a whole community and some awesome coaches cheering you on!

Let’s rhythm your year with strength, flexibility, and confidence.

You’ve got this, and Younger is here to help every step of the way.

Sources & Scientific Backing

The insights in this article are based on reputable research and trusted health authorities. Here’s a quick look at the science behind the guidance:

1. Falls & Aging Statistics
   Centers for Disease Control and Prevention (CDC)
   Important Facts about Falls – 1 in 4 adults over 65 falls each year; stretching and balance training can reduce risk.
2. Yoga for Health: What the Science Says
   National Institutes of Health (NIH)
   Yoga supports flexibility, strength, stress reduction, and emotional well-being in older adults.
3. Yoga and Balance in Older Adults
   Journal of Aging and Physical Activity
   Research shows yoga improves mobility, balance, and functional fitness in those over 60.
4. Pilates for Bone Health & Core Strength
   Harvard Health Publishing
   Pilates can improve posture, strengthen deep muscles, and help maintain bone density post-menopause.
5. Mindfulness & Cognitive Function After 45
   Psychology Today – The Science of Mindfulness
   Mindful movement like yoga and Pilates is linked to sharper cognitive function and emotional resilience in midlife and beyond.