Pilates is a great compliment to other types of exercise and offers an array of impressive health benefits. It increases muscle endurance and flexibility helps prevent chronic pain and lessens anxiety and depression.1
The deceptively simple movements of Pilates improve balance, strengthen the core muscles and encourage a good posture. These changes may help prevent chronic back pain and other musculoskeletal problems, according to research published in the British Journal of Sports Medicine. In addition, Pilates can be used to help heal injuries and reduce the risk of future ones.
In one study, patients with herniated discs found relief from Pilates exercises that target the deep muscles of the back and pelvic floor. Those deep muscles work like a brace to lift and support the spine and organs. The movements of Pilates also train the muscles of the neck and upper back to move in a balanced way preventing tightness that can lead to headaches, shoulder pain and poor posture.
Mind and Motion Pilates is a specialized approach to Pilates that focuses on the connection between the mind and body. This unique method offers numerous benefits that enhance your overall health and well-being.
A good Pilates instructor will work with you to develop an exercise program that fits your needs and goals. While it is important to start slowly and build up your strength, Pilates can be done at any age or fitness level. It is especially useful for people who have an injury, condition or limitation such as osteoporosis a rotator cuff tear or a knee replacement. It is low impact and does not put much strain on the joints so it is safe for almost anyone to do.
Like other intentional movement exercises such as yoga, tai chi and qigong, Pilates helps to develop an awareness of breath, posture and movement. This focus and attention can be challenging for people who are more accustomed to automated forms of exercise, such as running on a treadmill or lifting weights at the gym. Pilates also challenges the brain asking it to engage with the body during movement and focusing on quality over quantity.
People often associate Pilates with a lean, toned physique without bulky muscles due to the way it elongates and trains muscles to contract in a controlled way. The movement also promotes circulation and stimulates the nervous system.
While Pilates can be done alone its recommended that you do it in combination with other types of exercise to maximize the benefits and minimize injury. It is also a good complement to strength training exercises, as it will help you develop better form for those movements.
The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity and two days of resistance training each week. Depending on your goal, you might want to include Pilates more or less frequently. The best way to see results is to practice regularly, about three to five times a week.
The more you practice, the quicker and longer-lasting your results will be. However, if you are not careful, you can overdo it with Pilates and get injured. A good instructor can ensure that you are using the right technique and are not stretching past your limits.