Pilates is a low-impact exercise with movements that help build muscles while improving posture, mobility, and flexibility. Developed by Joseph Pilates in the early 1900s, this exercise program aims to coordinate breathing with body movement to increase control over the body.
Originally known as “cybernetics,” Pilates has many health benefits, including improved mobility, helping to control pain, and building muscular endurance. Typically, workouts in class last about 45 minutes or more, but there are some Pilates exercises that you can do in 20 to 30 minutes at home.
Read on to learn how Pilates affects your health and how to implement the program at home.
Benefits of Pilates:
Pilates is a low-intensity exercise that is suitable for any age. Whether you’re tired of your current fitness routine or just want to step up your workouts and improve your flexibility, Pilates might be just what you’re looking for. The following outlines some of the potential health benefits of Pilates.
Improves balance and mobility
If you want to improve your functional movement (the type of exercise that helps you with everyday tasks such as walking, sitting, standing, and carrying objects), then you may want to consider Pilates. Not only will it help your movements become smoother, but it will also help you enhance your balance and stability.
In fact, one study found that Pilates practitioners who practiced 3 times a week for 8 weeks for 1 hour each experienced improved balance, stability, and mobility. What’s more, the study participants showed more progress or scored higher on the functional movement screen than the group that practiced yoga.
Increases muscle strength and endurance
Pilates is also great for anyone who wants to build muscle strength and endurance. This is largely due to the need for concentration and control when performing the action.
For example, an older study found that people who took Pilates twice a week for 1 hour for 12 weeks had a significant increase in both abdominal endurance and upper body muscular endurance.
Meanwhile, another study found that people who completed Pilates classes twice a week over a three-month period showed improvements in lower body strength and postural balance. And, a study in postmenopausal women found that Pilates helped strengthen their upper body, lower body, and abdominal muscles.
Helps manage pain
New research suggests that Pilates may help cope with different forms of pain. In fact, a preliminary study of fibromyalgia patients found that people who consistently participated in Pilates exercise may experience less anxiety and more pain relief.
There is also some evidence that Pilates may help reduce pain caused by osteoarthritis. One randomized controlled study found that people with knee pain benefited more from Pilates than traditional therapeutic exercises.
Pilates can be useful even during pregnancy and can lead to better birth outcomes. For example, a randomized clinical trial of pregnant women found that pregnant women who attended Pilates twice a week during pregnancy experienced improved labor and reduced caesarean sections, episiotomy, and dystocia. They also have lower blood pressure and greater flexibility.
Promote mental health
Like many exercise programs, Pilates can improve your mood and help manage symptoms of anxiety and depression. This boost in energy and mood may be partly related to the mind-body connection that occurs when practicing Pilates, as well as the fact that exercise can increase endorphins, or those feel-good hormones.
Additionally, there are numerous studies that show that Pilates can have a positive effect on your mood. For example, a meta-analysis of eight Pilates studies found that people who practiced Pilates reported fewer symptoms of anxiety and depression. They also have more energy and are less tired.
Improve quality of life
Researchers note that Pilates may be especially useful for those with sedentary lifestyles. Not only is it a low-impact way to stay active, but it’s especially helpful in improving quality of life.
In fact, a small study of sedentary women between the ages of 61 and 67 showed significant improvements in the quality of life of those who did 30-minute Pilates mat and apparatus training twice a week for six months.
Pilates and Yoga
While Pilates and yoga are both low-intensity, bodyweight exercises that emphasize mind-body connection, they were created with different roles in mind. Pilates, for example, focuses more on strengthening the core and spine, and was originally introduced by Joseph Pilates to dancers and other athletes recovering from injury.
Yoga, meanwhile, – which originated in India thousands of years ago – is more focused on meditation. It combines the use of different postures (or asanas) with breathing techniques. While both Pilates and yoga can build core strength, yoga focuses more on stretching and expanding your consciousness through movement.
You can benefit from either discipline, especially since both can enhance flexibility and strength, but Pilates is often more useful for physical healing. It can also help boost your core strength. At the same time, yoga may be more beneficial for cardiovascular health, especially the faster-paced Vinyassa.
