Reading time: 4 minutes
Pilates for the body and mind
Pilates has grown in popularity in recent years. Thanks to its many benefits, the method is gaining traction and is no longer just for dancers or yoga enthusiasts. Anyone who wants to learn more about their body and work on their physical fitness and strength will enjoy this form of exercise!
What is Pilates?
The method takes its name from its creator, Joseph Pilates, who developed a series of exercises in the 1920s aimed at strengthening deep muscles to improve posture, balance and flexibility. 1 Although the movements are quite different, Pilates is often compared to yoga. Perhaps because both disciplines share a common focus on core strength and breath control. Pilates is based on the principles of centering, concentration, control, precision, breathing, and flow, all of which offer health benefits.
What is the difference between Pilates and yoga?
As mentioned earlier, Pilates and yoga do indeed share some commonalities. Both disciplines aim to develop physical strength, balance, flexibility, posture, and breathing. At the heart of both practices is also the connection between physical and mental health.
That being said, Pilates and yoga also differ in other ways. Yoga incorporates meditation phases and static postures, which is not the case with Pilates, which focuses instead on fluidity of movement. Furthermore, practicing yoga requires no equipment other than a mat. Pilates can also be done solely on a mat, but it is more common to see it practiced with a number of pieces of equipment, such as balls, resistance bands, or even a reformer.
Both disciplines have benefits for physical and mental health: improved posture, flexibility, muscle tone, and stress reduction. This was confirmed by a study aimed at observing and comparing the effects of yoga and Pilates. 2 She further concludes that Pilates is responsible for the greatest progress. The study was conducted on ninety volunteers, men and women aged 30 to 40, in good health and without any illness or disability. They were divided into three groups: one practiced Pilates, another yoga, while the last did no physical activity. After eight weeks, during which the participants exercised for an hour three times a week, the study revealed that the Pilates group showed the greatest improvements in terms of functional movement and health.
Another study on older women (65 years and older) also reveals that age is not an obstacle to continuing to strengthen one's physical abilities through Pilates. 3 The study found that the women's improvements in dynamic balance, reaction time, and muscle strength can be attributed to Pilates exercises. The study also suggests that working on these areas through Pilates exercises can help reduce the number of falls among older women.
Is Pilates Right for Me?
Are you considering signing up for a Pilates class or trying some exercises at home? Everyone can benefit from this method, as it's suitable for all ages and fitness levels, and the exercises can be adapted to suit individual needs. Pilates comes in different levels and variations, from a gentle and slow method for beginners to a more dynamic or intense practice for more advanced athletes. Don't hesitate to give it a try! However, we recommend that anyone with a health condition speak to their doctor or personal trainer first.
What equipment for Pilates?
There are two types of Pilates: mat Pilates and equipment Pilates, but many exercises can be done on the floor without any equipment (except for the famous mat!). It may be worth trying both methods to see which you prefer. For example, you can try mat Pilates at home by following a free online video course. For equipment Pilates, find a class led by a professional. There is another, more specialized type of Pilates called Reformer Pilates. This method is practiced on a "Reformer," a large, bed-like structure with a mobile carriage mounted on wheels and attached to one end by a set of springs. This variation is excellent for working the entire body.
The health benefits of Pilates
Pilates is associated with numerous physical and mental health benefits, from improved mobility and posture to reduced stress and tension. Learn more about these benefits below.
Deep muscle strengthening and stability
A Mayo Clinic study concluded that practicing Pilates can increase joint range of motion, promote better muscle control, and promote strength and endurance. 4 According to the study, Pilates is an excellent sport for all ages and fitness levels, as it can be adapted to work muscles gently, or modified to offer a more experienced athlete a more challenging workout.
Improved posture, balance and flexibility
According to another study conducted by the Mayo Clinic 1 , Pilates also helps strengthen core muscles to improve posture, balance, and flexibility. According to the results published in the Muscle, Ligaments and Tendons Journal, Pilates helps improve posture and control over movement. 4 The study also concludes that current knowledge in this field tends to demonstrate some benefits of applying Pilates-inspired exercises in certain clinical populations. It therefore suggests that further studies be conducted to evaluate the application and success of Pilates in a wider variety of training and rehabilitation settings.
Prevention and treatment of back pain
Another benefit is that Pilates helps prevent and treat lower back pain by using various recognized rehabilitation methods, particularly through abdominal strengthening exercises.7
Stress reduction
In addition to the physical benefits, Pilates can have a beneficial effect on mental health. 5 Practitioners claim that regular practice can improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension.
Enjoy the benefits of Pilates
Pilates is a great exercise for men and women of all ages and fitness levels. This method helps improve balance, posture, and flexibility, while reducing stress and contributing to mental well-being. You can practice Pilates at home or take group classes with an instructor. So, what are you waiting for?
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates-for-beginners/art-20047673 [ ↩ ] [ ↩ ]
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732550/ [ ↩ ]
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737905/ [ ↩ ]
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/ [ ↩ ] [ ↩ ]
- https://www.nhs.uk/live-well/exercise/guide-to-pilates/ [ ↩ ]