Pilates is a low-impact exercise that’s been shown to improve muscle strength and flexibility, reduce chronic pain and anxiety and even ease depression. It’s also been shown to increase core strength, help prevent and treat back injuries and enhance postural balance.
Although the workout may look easy, it’s technically challenging because movements are performed on a mat or equipment, and there’s an emphasis on precise alignment and control. A good Pilates instructor will guide you through a series of exercises that will strengthen, stretch and stabilize your body in a slow, controlled, fluid manner. In many cases, the exercises will challenge your core more than other types of exercise, and they’ll be much more challenging if you have poor posture or tight muscles.
Like other mindful movement practices, such as yoga and tai chi, pilates enhances proprioception — spatial awareness of the position of your body in space. That improved sense of balance, which is important for everyone but especially older adults, can reduce the risk of falls or other injuries.
Unlike most forms of resistance training, pilates uses controlled movements that engage deeper muscles, which requires the use of your stabilizing muscles rather than your more powerful muscles. That deeper activation helps elongate the spine and create long, lean muscles.
The method is suitable for almost everyone, from professional dancers to elite athletes, and is particularly popular with women during pregnancy or following childbirth. However, you should check with your doctor before beginning a pilates routine to make sure it’s safe for you.