PILATES

Pilates - What it’s all about?

Pilates as we know it today has been a popular form of exercise in the UK since the early 1970’s and has gained massively in popularity due to its ability to be adapted to suit all levels of fitness, age, and most health conditions.

Not only does it educate our muscles to become strong, supple, stable and balanced, improving tone and our posture, it also provides relaxation to the mind reducing stress related illnesses as the exercises are performed with the 6 main pilates principles of breath, concentration, control, centuring, precision and flow, enhancing the connection between body and mind. 

Pilates promotes a holistic approach focusing on all aspects of what makes us human and not just the physical function and form of the body. Having a holistic approach also includes looking at our mental sate, emotional needs, social interactions and spiritual wellness and how each of these interlocks with the other. Pilates exercises not only strengthens and lengthens muscles and correct poor/dysfunctional movement patterns but also restores the mind-body connection by treating ‘the whole of the body’ rather than one individual part. The Pilates method of body conditioning develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit.

“In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, in 30 you’ll have a whole new body” Joseph Pilates

What are the main benefits of Pilates? 

The benefits of Pilates are numerous when taught and performed correctly. Pilates...

• Improves posture
• Improves balance 
• Improves core strength and stability
• Strengthens the pelvic floor 
• Promotes body & mind connection
• Promotes better mental health by reducing stress levels
• Reduces the risk of injury by having a better awareness of your own proprioception (awareness of the position of body parts).

What are the benefits of Pilates for weight loss?

As the body learns to align itself correctly, the knock on effect is good posture which automatically makes a person stand taller and be able to engage the core muscles making them look thinner and leaner. Pilates exercises can be modified to take into account a person’s size, weight (and age) and therefore are suitable to those people who don’t exercise because they class themselves as being ‘too big/too unfit/too old’ to exercise. Pilates strengthens the core which is the basis of many exercises that can be progressed to more strenuous exercises leading to improved joint strength and muscle tone. As muscles grow, fat decreases and the body requires more calories to perform movement and as weight loss continues improved lymphatic drainage of toxins occurs and the metabolic rate increases. The Pilates emphasis on mind-body connection also enables a person to be mindful as to what they are eating/drinking and generally making healthier life choices which can be liberating and provide the encouragement to carry on. 

Why is Pilates particularly good for older adults?

Pilates is particularly good for older adults because it is low-impact focusing on spinal care and posture and therefore reduces the risk of injury that other types of exercise may pose. Controlled breathing and focusing on the quality of the movement rather than the quantity makes Pilates an ideal way of exercising for the older population. The exercises and movements can be modified to take into account differing levels of fitness and most exercises can be performed seated, kneeling or supported by apparati. The exercises also aid with functional every day movements and keep the muscles strong and the joints flexible. Muscle tone and bone density decreases as we get older and the emphasis on bodyweight exercises can improve these conditions. Further, being part of a class can also provide a social element which can uplift and help an older person who may be experiencing loneliness.

What ageing ailments can benefit from Pilates?

Those suffering with age related ailments such as osteoarthritis, osteopaenia and osteoporisis, Parkinson’s disease, and MS can benefit from performing Pilates regularly. By keep joints moving they remain supple and increase blood flow to the areas where imflammation or stress is present.

Why is Pilates helpful for Osteoporosis?

Osteoporisis is a condition where bone mass has deteriorated to such an extent that fractures can occur easily and without placing much pressure on the bones and joints. Pilates is low impact and although some exercises do need to be modified, the exercises can increase bone density when body parts move against the force of gravity only. 

A lot of Pilates exercises can be performed in the standing position which can increase bone density in the hips and spine. It increases muscle strength and muscle mass which in turn supports the bones and joints and improves balance which can help to prevent falls which could result in bone fractures. It also helps with correct skeletal alignment which can alleviate pain from ‘pinched’ nerves and muscle spasms. 

What are the benefits of doing Pilates when pregnant?

Pilates is perfect for those who are pregnant as the exercises and movements are low-impact and reduces the risk of injury compared to other forms of exercise. Not only is this beneficial to the ever changing shape of the pregnant lady, but can also provide reassurance that no harm is being caused to the baby in the womb. The exercises can be modified as the pregnancy progresses and focuses on strengthing the pelvic floor muscles, strengthen and stabilise the hips, and being aware of breathing patterns which can also aid in labour.

COMBINING PILATES WITH CARDIOVASCULAR EXERCISE

By combining Pilates with cardivascular exercise you can reap the benefits of both by increasing your core strength, toning muscles, improving flexibility and coordination, whilst boosting the health of your heart, revitalising energy levels and improving the connection between body and mind.