Brazilian experts advise simple steps to beat sedentarism and boost balance

Personal trainer and Studio First Move founder Cássio Fidlay stresses that small habit changes can break a sedentary routine without overhauling daily schedules. He recommends walking meetings, taking stairs, swapping short car trips for walks, and sleeping 6‑8 hours, echoing WHO’s guideline of at least 150 minutes of moderate activity per week. Regular exercise, he notes, improves sleep, stress control, cardiovascular health and lowers cancer risk.

Separately, health professionals highlight Pilates as an effective way to strengthen the core, improve coordination, increase joint mobility and raise body awareness, all of which reduce the risk of falls. Research cited includes a 2023 systematic review in BMC Sports Science, Medicine and Rehabilitation and a 2021 meta‑analysis in Archives of Physical Medicine and Rehabilitation, both confirming significant balance and functional gains, especially for older adults.