Pilates was founded by Joseph Pilates in the early 20th century. It effectively works out the smaller and deeper stabilizing muscles as well as the primary movement muscles of the body, focusing on the coordination of movement and breathing. Pilates can adjust the overall structure of the body and support the joints. Although it may appear simple, when performed correctly, it remains challenging and highly effective. Pilates has a positive impact on depression and pain, significantly reducing back pain, thereby improving the quality of life. Modern physicians also recommend it for overall health, injury prevention, and rehabilitation purposes.
Pilates is a low-impact exercise that creates optimal strength through muscle balance and fine-tuning of neuromuscular patterns. The best strength achieved through consistent Pilates practice is non-rigid, balancing power, flexibility, and mobility. It helps practitioners move and breathe more freely and powerfully in daily activities, with less pain. Although core exercises are emphasized, core strength itself is not the ultimate goal. Instead, the goal of Pilates is to use core strength to form functional and sustainable movement patterns throughout the body.
Pilates can improve balance and gait by strengthening core strength. It also attaches great importance to body coordination and full-body exercise.
Improving flexibility and range of motion. Flexibility refers to the degree to which muscles can be passively stretched, and range of motion is the movement range of joints. Good range of motion requires not only flexibility but also strength. Flexibility alone is not functional. We need to achieve a balance between strength and flexibility to optimize range of motion. Pilates practice maintains movement through smooth transitions between precise, slow, and controlled movements. Most Pilates exercises are not stretching after intense exercise but a combination of both, which can enhance strength, flexibility, and range of motion. Reducing the risk of sports injuries. Muscles that are too loose and weak or too tight and stiff make the body more prone to injury. Pilates focuses on balancing the body’s muscles so that they are neither loose and weak nor tight and stiff. Pilates helps develop dynamic strength, which enables practitioners to better support and stabilize joints during exercise. Studies have shown that Pilates is an effective way to reduce the risk of sports injuries. Helping to reduce stress. Different from other common forms of exercise in the gym, when practicing Pilates, special attention should be paid to internal focus and breathing, which helps regulate the nervous system. In the long run, this practice mode will help practitioners get out of the fight-or-flight mode, help reduce cortisol, and reduce stress over time. Improving overall energy. Energy is a verb that requires us to maintain and upgrade it constantly. By focusing on breathing, Pilates can improve cardiopulmonary function. This will stimulate feel-good hormones, oxygen flow, and blood circulation. Coupled with Pilates’ unique low-impact and blood pressure-lowering properties, all these combined will make practitioners feel energetic. Enhancing body awareness. Pilates is a mind-body practice that can enhance proprioception or body awareness. Focusing on the sensations of the body can enhance practitioners’ awareness of comfort or pain, emotions, and the surrounding environment. By enhancing proprioception, the body can better respond to stimuli, thereby preventing injuries and falls. Better body awareness can even help practitioners prevent overeating as they will be more aware of the body’s hunger signals. Strengthening bones. A sedentary lifestyle is not good for our health and bone density. Strong bone density can prevent osteoporosis and osteoarthritis, which is especially important for middle-aged and elderly people. Although Pilates is not a particularly powerful resistance training, studies have shown that it can effectively improve quality of life, relieve pain, and increase bone density.Enhance your athletic performance whether you are an enthusiast or a professional athlete. Pilates can help elevate your athletic level. A healthy body is essential for good performance, and Pilates balances the body by strengthening muscles, mobilizing stiff areas, and stretching tight areas, with all these benefits manifesting in sports. Studies on athletes in various sports have shown that Pilates improves their speed, muscle mass, and trunk strength, making their core more stable, vertical jumping ability stronger, and flexibility better during kicking.
Research indicates that Pilates can help enhance the function of the immune system, especially in older adults. However, despite extensive research on the elderly, these results suggest that people of all ages can enhance their immunity through Pilates, primarily due to improved blood circulation.
Any form of exercise can produce the magical endorphins. Studies specifically exploring the emotional benefits of Pilates have found that subjects experienced a reduction in anxiety, fatigue, and depression, as well as a release from negative thought patterns. Other research indicates that Pilates can particularly improve sleep in individuals under 40. A study found that postpartum women experienced an improvement in sleep quality after incorporating Pilates into their weekly routine.