A fitness guru has divulged the single workout that can “completely transform your body” within months, without leaving you gasping for air like intense cardio does.

Recognised as a crucial element to maintain one’s fitness and health, exercise for those over 50 often means avoiding strenuous activities such as High-Intensity Interval Training (HIIT).

However, there are alternative methods to keep active without pushing the limits. Instructor Abby McLachlan recommends Pilates as the ultimate low-impact exercise regimen for ageing individuals aiming to rejuvenate their appearance and vitality.

The exercise, which dates back nearly a century, is aimed at muscle-strengthening, mobilising and stretching with the bonus of anti-ageing perks, all while being manageable for various ages and fitness levels.

Abby explained: “Pilates is nearly 100 years old, with origins rooted in healing and rehabilitation. It was invented by Joseph Pilates initially to help fellow inmates develop muscle strength at an internment camp on the Isle of Man but now is practised in gyms and boutique studios around the world, including at East of Eden in Walthamstow.”

She added: “Like yoga, it is a mind and body practice, matching breath to movement, but in yoga, you use the breath to connect the mind and body to a higher consciousness.”

You don’t need to attend Pilates classes for years before you start seeing results – just 10 sessions are enough to make you “feel better”, and 30 sessions will give you a “new body”. The expert said: “You will feel better in 10 sessions, look better in 20 sessions, and have a completely new body in 30 sessions.”

Pilates focuses on spinal alignment and the small muscles that provide your musculoskeletal system with support.

However, Abby advises anyone suffering from spinal injuries to consult a qualified Pilates instructor before attending a class.

Similarly, pregnant women should ensure they see a prenatal-trained instructor, as some exercises are unsuitable for pregnancy.

“A lifetime of poor posture – hunching over your computer or phone, carrying children and heavy bags on one side – can lead the muscles in your back to become weak and strained, leading to joint and disc issues,” the expert explained.

“Pilates concentrates on strengthening the deep postural muscles, raising awareness of how one stands and the general alignment of hips, spine and head.

“This awareness alone can go a long way to improving posture, but the strength built with highly targeted, specific exercises will support the spinal column, in effect future-proofing your body.”

Abby explains that Pilates focuses on bolstering the muscles around the spine including the core and the glutes. It’s also beneficial for your joints by ensuring they are cushioned by robust muscles to potentially minimize injury risks.

She further noted: “It’s a form of exercise that can be done into old age without any negative impact on the body and joints, and helps maintain cognitive ability, balance, bone density as well as spinal health.”