These are the three changes you should make to your workouts as you get older, according to a Pilates instructor

Maintaining an exercise routine as you get older can be difficult, especially as the aches and pains mount up.

But there are plenty of ways to adapt your exercise routine to make it work for you and ensure you continue to get the benefits from, and enjoy, movement, without injury.

Catherine Manna is a Pilates instructor and the founder of CLM Pilates who works with young and old—up to 80 years old! She says there are three things you should focus on to adapt your exercise routine as you get older, and they're pretty simple changes to make.

1. Focus on exercises that improve balance

"The first thing I'd recommend is focusing more on balance," says Manna. "As we age, we lose our balance so balance-focused exercises are really important."

This will help improve the way you move in daily life, and also prevent your risk of injury during exercise. "Add some standing Pilates into your routine, which also will reduce the risk of falls and improve your proprioception [your sense of where your body is in space]."

Another way to improve your balance is to make greater use of single-leg movements. "Make sure you're doing strength exercises, but doing them on a single leg," says Manna.

This can be something as simple as balancing on one leg for as long as you can, or trying a unilateral exercise like the Bulgarian split squat.

2. Slow down

There's an assumption that you should try to move as quickly as you can when working out and try to complete as many reps as possible, but this isn't always the best way to get the most out of your workouts, particularly with Pilates.

"A lot of basic exercises are very effective. It doesn't have to be super complicated to get good results," says Manna. "Take it back to basics and don't try anything too fancy."

Try a Pilates for beginners routine to get started, which you don't need any equipment for. Plus, moving slowly through Pilates workouts can actually make them more challenging, because you increase the time your muscles are under tension.

"Pilates isn't a race, so focus on slowing it down and thinking about control," says Manna. "This will minimize any risk and increase the benefits as you get the most out of each move."

3. Avoid excessive spinal flexion

Exercises like crunches and sit-ups come up frequently in workouts, but Manna said it's best to avoid these and opt for alternative core exercises. "Focus on extension-based exercises that help you build strength safely," she says.

A great alternative to sit-ups is a movement called Pilates swimmers, which will help you build core strength without putting too much pressure on your lower back. Here's how to do it.

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• Lie face down on the mat with your arms extended forward and your legs extended. Engage your core and lift your head slightly off the mat, keeping your neck long and aligned with your spine.
• Inhale as you lift your arms, chest, and legs slightly off the mat. Keep your core engaged and your gaze downward to avoid straining your neck.
• Exhale as you alternate lifting your right arm and left leg slightly higher, then switch to your left arm and right leg, creating a fluttering motion. Move quickly but with control, keeping your breathing steady.
• Continue the alternating motion for 5-10 breaths, keeping your core engaged and your movements slow and controlled.