Add Yoga and Pilates to Your Routine: Arizona State University Research Links These Practices to Longevity

The anti-aging industry is thriving in the USA, with billions of dollars spent each year on complementary and alternative medicine. From acupuncture to specialized diets to chiropractic care, more than 40% of American adults use at least one alternative health practice. Yet rigorous, population-level evidence about which of these practices actually matter for lifespan has been remarkably scarce. A new study from Arizona State University is changing that conversation with an answer few expected: of 21 alternative health practices examined, yoga and Pilates were the only two associated with a meaningfully lower risk of death.

For anyone building a wellness routine, this research offers something rare — evidence drawn from more than 55,000 U.S. adults and roughly a decade of mortality data. If you want to make informed decisions about where to invest your time and money, understanding what this study found (and what it did not) is a strong starting point. If you have questions about designing an evidence-based approach to healthy aging, write to us — our team is glad to help you think it through.

Inside the Arizona State University Study on Yoga, Pilates, and Longevity

Connor Sheehan, an associate professor in the T. Denny Sanford School of Social and Family Dynamics at Arizona State University, teamed up with co-author Paul Espinoza and other researchers to ask a deceptively simple question: which alternative health practices are actually associated with living longer? As Sheehan noted, the wellness industry is booming while many of its claims lack strong scientific backing, and even enthusiastic practitioners rarely know whether their favorite habit — sauna sessions, cold plunges, red light therapy — has any measurable connection to longevity.

To find out, the research team used nationally representative data from more than 55,000 U.S. adults, linking survey responses to mortality records over approximately ten years. They examined 21 complementary and alternative medicine practices in total, controlling for demographic and health differences between users and non-users.

The results were striking:

• Yoga was associated with a 27% lower risk of death.
• Pilates was associated with a 36% lower risk of death.
• Every other individual practice studied — including acupuncture, massage, homeopathy, and chiropractic care — showed no significant association with mortality once researchers accounted for differences between users and non-users.

According to Sheehan, these findings provide some of the first population-level evidence identifying alternative health practices connected to longer lifespans. He also pointed out the counterintuitive angle: the two practices with the strongest longevity signal are rooted in physical movement, not the more exotic-sounding therapies that dominate wellness marketing.

Why Yoga and Pilates Stood Out Among 21 Wellness Practices

Why would yoga and Pilates rise above the rest? Sheehan admitted that the strength of the Pilates finding surprised him, but the explanation follows a logical path.

Movement Is the Common Denominator

First and foremost, yoga and Pilates are forms of exercise, and exercise remains one of the most consistently proven ways to extend life. The other practices examined in the study — chiropractic care, massage, acupuncture, and similar therapies — are not forms of exercise. That distinction alone may explain much of the gap.

Strength, Balance, and Cardiovascular Benefits

Yoga and Pilates offer more than generic movement. Both practices build strength and balance, two physical capacities that become increasingly important with age and are strongly linked to fall prevention and independence in later life. They also improve cardiovascular fitness, which supports heart health — the leading factor in longevity across populations.

Breath Work and Stress Reduction

Both disciplines emphasize controlled breathing and stress management. Research has documented effects of breath-focused practice on inflammation and heart function, two biological pathways closely tied to how long and how well people live. In a country where chronic stress is widespread, a practice that combines movement with deliberate stress reduction may deliver a compounding benefit.

The Social Connection Factor

There is one more ingredient that is easy to overlook: community. Yoga and Pilates are often practiced in group settings, and social connection is enormously protective for longevity. As Sheehan observed, practitioners may be getting physical activity, stress management, and community all wrapped into a single practice — a combination that is difficult to beat for supporting a longer life.

Association Is Not Causation: How to Read the Longevity Data Carefully

Before rolling out a yoga mat expecting an extra decade of life, it is essential to understand what this study does and does not prove. The research found an association, not causation. In other words, people who practiced yoga and Pilates tended to live longer — but the practices themselves may not have caused the longer lifespans.

Sheehan laid out the key caveats clearly:

• The healthy-user effect: It is entirely possible that people who were already healthier and on track to live longer were simply the ones signing up for yoga and Pilates classes.
• Unmeasured advantages: Practitioners may be wealthier, have better access to health care, or carry genetic advantages the study could not capture.
• A visible flag for self-care: People who practice yoga and Pilates are likely also eating well, sleeping well, avoiding smoking, and making a wide range of decisions that reduce mortality risk. The practice may simply signal, as Sheehan put it, that this person takes care of themselves.
• Reverse causation: The sickest individuals may be unable to do yoga or Pilates in the first place, which can make the practices appear protective when they are really excluding the least healthy participants.

Importantly, the researchers controlled for many confounding factors, including income, education, exercise levels, smoking, BMI, and self-rated health. Still, no observational study can control for everything, and the honest conclusion is that yoga and Pilates cannot yet be said to directly cause people to live longer.

For readers, the practical takeaway is not to dismiss the findings but to interpret them realistically. If you have questions about how to evaluate health claims like these, write to us — learning to distinguish association from causation is one of the most useful skills for navigating wellness advice.

What the Findings Mean for the Future of Longevity Research

Beyond the headline result, the study highlights a significant gap in American health research. More than 40% of U.S. adults use some form of complementary or alternative medicine, spending billions of dollars annually, yet there is little population-level evidence about whether most of it matters for how long people live. Sheehan argues that these health behaviors are interesting, rapidly evolving, and understudied.

Consider the trends that have surged since the practices in this study: peptides, red light therapy, targeted supplements, and cold plunging. Millions of people are experimenting with these approaches right now. As this Arizona State University research demonstrates, the right question to ask is not whether a practice is popular, but whether it is associated with measurable outcomes — and the honest answer for most wellness trends is that nobody has studied them rigorously yet.

That gap represents an opportunity. Want to stay informed as the evidence base grows? Explore our related articles on healthy aging, preventive health, and evidence-based wellness for further reading, and subscribe for updates as new research emerges.

Practical Ways to Start Yoga or Pilates for Long-Term Health

Even with the causation caveat, the case for adding yoga or Pilates to a weekly routine is strong. Exercise, balance training, stress reduction, and social connection are all independently supported by health research — and these two practices combine them efficiently. Here is how to begin realistically:

• Start small. One session per week is a legitimate starting point. Sheehan himself practices yoga about once a week, following along with videos at home.
• Choose the format that fits your life. Home practice through video platforms offers convenience and low cost. Studios and group fitness classes add structure, instruction, and the social component that may amplify benefits.
• Prioritize consistency over intensity. Longevity research consistently rewards regular, sustainable habits more than occasional heroic efforts. A moderate class you attend every week beats an intense program you abandon in a month.
• Pair practice with other healthy behaviors. If yoga and Pilates practitioners live longer partly because they stack good habits, adopt the same strategy: combine movement with quality sleep, balanced nutrition, and not smoking.
• Check with a professional if you have health conditions. Most yoga and Pilates classes can be modified for different ability levels, but a conversation with a physician or qualified instructor is wise if you are managing injuries or chronic conditions.

Notably, Arizona State University offers both yoga and Pilates group fitness classes on campus, and one of the study’s co-authors even teaches fitness classes — a fitting example of research informing practice. Have you tried yoga or Pilates, or do you swear by another wellness routine? Share your experiences in the comments below; your story may be exactly what motivates someone else to start.

The Takeaway: Invest Your Wellness Budget Where Evidence Points

The core lesson from this Arizona State University study is refreshingly grounded. Amid a marketplace full of expensive claims, the two alternative practices associated with lower mortality risk were accessible, movement-based, and widely available: yoga and Pilates. They require little equipment, can be practiced at nearly any age, and deliver strength, balance, cardiovascular fitness, stress relief, and community in a single session.

No study can promise that a practice will extend your life, and this one is careful not to claim causation. But when a decade of data from 55,000 adults in the USA points toward movement-based mind-body practices — while exotic-sounding therapies show no measurable longevity signal — the rational move is to spend your time and money accordingly. Unroll a mat, find a class or a video you enjoy, and build the habit one week at a time.

If you found this research summary useful, share this article with a friend or family member who is deciding which wellness practices deserve their attention — and subscribe to our newsletter for more evidence-based coverage of health and longevity research as it develops.