Pilates is a type of exercise that can be performed at any age. It can lead to several health benefits such as improvements in motor coordination, flexibility, mobility, balance, posture, and cardiorespiratory capacity.

Pilates utilizes a combination of techniques from different exercise modalities, such as gymnastics, physiotherapy, ballet, and yoga. It requires muscle strength, mental control, breathing, and relaxation.

To achieve health benefits through Pilates, it is important to perform it as the guidance of a specialized professional, as this way it is possible to ensure that the most appropriate exercises for the age and objective are performed correctly.

Health benefits

The main health benefits of Pilates include:

Improving posture and correcting incorrect postural habits;
Increasing flexibility and mobility;
Improving motor coordination;
Improving breathing and promoting more conscious breathing
Strengthening and toning the muscles;
Promoting mental relaxation;
Increasing body awareness;
Reducing stress and body tension;
Boosting energy and strength;
Preventing and treating musculoskeletal injuries;
Reducing fatigue and improving sleep quality;
Relieving back pain;
Improving blood circulation and oxygenation.

When guided by a personal trainer or physiotherapist, Pilates can also tone your pelvic floor muscles and can be beneficial for managing urinary incontinence in pregnant women, menopausal women and older adults. It is also a great way to relieve stress and boost your energy and concentration.

How to perform

Pilates exercises can be performed on the floor using your own body weight, or using equipment like weights, yoga balls or specific Pilates equipment. The equipment you use will depend on the objective of the exercise and your fitness instructor's guidance.

To achieve the benefits that Pilates has to offer and to increase your overall quality of life, it should be performed on a regular basis.

Main principles

Pilates is based on 6 principles:

Centering: also referred to as the center of power or strength, is thought that the energy needed to perform the exercises is generated from the center of the body, which coordinates all movements in a balanced way.
Concentration: it is essential to connect the mind and body, and be aware of the movements that are performed. Being cognisant of the muscles that are contracted and relaxed can help to effectively perform Pilates.
Control: this principle is important for preventing sudden, irregular and awkward movements that can cause injuries.
Fluidity: static or isolated movements are often avoided in Pilates, and instead, exercises are performed in a dynamic and fluid manner.
Precision: it is important to stay focused in order to perform each movement precisely. Maintaining good posture and performing the exercises with the right form can help to prevent injuries and help you reach your health goals.
Breathing: it is essential to learn to breathe correctly, as proper inhalations and exhalations can help to control your movements and will lead to improved lung capacity and blood circulation.

These principles are fundamental for Pilates and can help to ensure the health benefits mentioned above.

Who can perform Pilates?

Pilates is recommended for everyone, from children to older adults. The exercises that are used can be adapted to each stage of life and to each person's own health goals.

For children and adolescents, Pilates is mainly recommended to improve posture and flexibility and contribute to healthier growth and development. This can be beneficial for preventing future injuries in adulthood or complications with already-existing conditions.

For adults, Pilates can be performed to achieve benefits like improving physical stamina, toning the body, strengthening internal muscles, boosting physical and mental energy, improving circulation and flexibility, and reducing stress.

For older adults, Pilates is usually recommended to maintain and/or improve flexibility. It can also be performed to improve breathing, increase mobility, and improve coordination and balance. This can be useful for preventing falls and fractures, relieving back pain, improving joint mobility and strengthening the body.

Pilates exercises can be recommended to recover mobility after physical trauma from fractured bones, joint dislocation, or muscle sprains.