Like other intentional movement exercises such as yoga, tai chi and qigong, pilates is low-impact and can be done in small doses to build strength and endurance. The key is to find an instructor who can teach you the fundamentals of the practice and help you avoid injury.
The controlled movements in Pilates help to stabilize the core postural muscles and enhance proprioception (the ability to sense where your body is in space), which can aid in maintaining balance. The exercise also promotes proper skeletal alignment, which helps with breathing, spinal stability and may reduce back pain.
Pilates can be modified to make the workout more or less supportive, making it ideal for people who have recently been injured or are recovering from surgery. It is also a good choice for people who can’t weight-bear or put load on certain areas of their bodies, including those who have osteoporosis or chronic musculoskeletal conditions such as arthritis.
Because of the focus on breath and proper form, the mind-body connection that Pilates encourages can lead to a greater level of self-awareness and body control. It also helps with concentration and mindfulness, which can relieve stress.
While the amount of calories burned during a pilates session isn’t as high as other cardio exercises, it’s still important to eat a healthy meal before and after your workout. ACE-certified fitness nutrition specialist Lynn Grieger, RDN, recommends eating a mix of carbohydrates and protein to give your body energy. She says to aim for 60 to 90 minutes before your workout and drink water to stay hydrated.