The Effects of Pilates Mat Exercises on self-rated health Levels, Body Mass Index and Flexibility in Middle Age Sedentary Women

Abstract

Goal: This study examines the effects of 10-week Pilates Mat exercises on body mass index (BMI), flexibility and self-rated health level in middle aged women. Method: The experimental group comprises middle aged female voluntary participants in the Pilates mat exercise program at Akdeniz University Sports Facilities in Antalya (n28), and the control group includes middle aged sedentary volunteers (n14). The experimental group members were given 60 minutes of Pilates mat exercise 3 days a week for 10 weeks. The control group members did not participate in any exercise program. Flexibility test, BMI measurements and the questionnaire about self-rated health level were applied to both groups before and after the exercises. Statistical results were obtained using the SPSS 21.0 package program. As the experimental group showed normal distribution, the parametric test of Paired Sample T-Test was applied. Since the normal distribution was not applicable and the sample volume was not large enough in the control group, a nonparametric test, the Wilcoxon Signed Rank Test, was used. Findings: There was no statistically significant difference in BMI values between the pretest and posttest averages in the experimental group (p>0.05), while a statistical significance was found in the flexibility values and self-rated health levels (p<0.05). There is no statistically significant difference in BMI and flexibility values between the pretest and posttest averages (p>0.05) in the control group, while the self-rated health levels were statistically lower in the control group (p<0.05). Conclusion: It was revealed that regular 10-week Pilates exercises increase self-rated health and flexibility values in middle age women. These results indicate that Pilates exercise is a substantial method in improving flexibility performance. Pilates exercises should be performed regularly, as they have positive effects on quality of life.

Remote Pilates Training Is Effective in Improving Physical Fitness in Healthy Women: A Randomized Controlled Study

“…Nevertheless, no such changes were seen in either group in this study after the eight weeks of Pilates training. Similar to our study, a lack of improvements in weight or BMI was reported in other Pilates training programs, such as in obese women, when comparing online and in-studio Pilates programs [57] and in sedentary middle-age women [58]. If participants in Pilates classes are interested in losing weight, their instructors should encourage them to also participate in aerobic training, in addition to Pilates.…”

Evaluation of Nutritional Behavior and Food Perspectives of Women Over 65 Who Received Calorie-Restricted Diet

“…Obesity; It is a risk factor for hypertension, hyperlipidemia, diabetes, cardiovascular diseases, some types of cancer and osteoarthritis (12,13). In addition, obesity reduces mobility and reduces the quality of life by preventing activities of daily living, making the individual dependent on a bed or chair (14). Overweight and obesity are modifiable conditions that can be prevented with lifestyle interventions to improve eating habits and increase physical activity.…”