Pilates is an exercise method that was developed shortly after World War 1 that aimed to strengthen the mind and the body. It is stated that Pilates should improve flexibility and build strength through controlled breathing and movements[2]. Its original six principles included; breathing, concentration, control, centre, flow and precision[3]. However, since then, these principles have been adapted and thus postural alignment, precision, relaxation and stamina have all been adopted into the Pilates principles.
The current study consisted of 60 women aged 65 or over who were considered relatively sedentary[1]. Participants were randomised into an exercise or non-exercise group. The exercise group were asked to complete 3, 1 hour Pilates sessions per week for 12 weeks. Dynamic balance, flexibility, muscle strength and reaction time was assessed between groups. The aim of this study was to examine the role of Pilates on different aspects of physical functionality specifically in the elderly population in relation to falls.
The training was split into 3 parts; Part 1 consisted of 4 weeks of mat exercises, Part 2 allowed for the use of Thera-band exercises and Part 3 introduced Pilates ball exercises for beginners. To track falls, a monthly falls calendar was used that was returned to the physiotherapist at the end of the month. Overall, the study had a 92% participation rate, with results showing that dynamic balance, flexibility and muscle strength within the exercise group was significantly higher after the program. Furthermore, reaction time also improved within the exercise group. Therefore, there is the suggestion that by targeting these specific aspects of physical functionality there may be a positive effect on falls prevention.
The four aspects of physical function targeted can play a role in an elderly individuals risk of falling. Thus, by improving these aspects, specifically through Pilates, positive results may be gained in relation to falls reduction in the elderly. This study therefore suggests that Pilates should be considered for exercise programming and rehabilitation.
References:
[1] IREZ, G et al., 2011. Integrating Pilates Exercise into and Exercise Program for 65+ Year-Old Women to Reduce Falls. Journal of Sports Science and Medicine, 10(1), 105-111
[2] PILATES, J., 1998. Pilates’ Return to Life through Contrology. Incline Village: Presentation Dynamics
[3] FRIEDMAN, P and G. EISEN., 2004. The Pilates Method of Physical and Mental Conditioning
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