Pilates is a safe, low-impact exercise that can be used for rehabilitation and injury prevention, or added to a fitness routine. It can help you build strength, improve flexibility and balance, and feel more relaxed. It’s an especially good option if you have back pain, since it helps strengthen weak core muscles that may be contributing to the problem. In fact, many people with chronic musculoskeletal problems find that Pilates, like other intentional movement exercises (like yoga, tai chi and qigong), helps them reduce their discomfort (16).
The body weight is the main source of resistance during pilates, so you don’t need any special equipment to try it out. You can learn the basics at a studio or home, in a class or on your own. Then, when you’re ready to advance your practice, look for an instructor with a professional certification through a recognized organization. They should offer a variety of classes and apparatus levels for different skills and health needs, including beginners.
The movements in pilates are fluid and graceful, and the emphasis on controlled movement helps you improve your sense of balance and coordination. This, in turn, improves your proprioception — the awareness of where your body is in space. That can help prevent injuries and falls, which are common in older adults. It also can ease the symptoms of dysmenorrhea (painful menstrual periods) (18). The practice promotes relaxation, too. It helps you focus on your breath and body, which can decrease stress, and it teaches you to move mindfully.