The effect of 12-week Pilates exercises on wellness in the elderly

Effects of a 12-Week Pilates Program on Functional Physical Fitness and Basal Metabolic Rate in Community-Dwelling Middle-Aged Women: A Quasi-Experimental Study

Background: The aging society worldwide carries public and inevitable issues. Aging is accompanied by multiple diseases, and the health impacts challenge healthcare and social systems. In addition to medical treatment, exercise has been recognized as an effective strategy not only for disease prevention and alleviation, but also for multiple health benefits on health promotion. The purpose of this study was to investigate the effects of a suitable Pilates exercise intervention program on health maintenance and benefits in community-dwelling middle-aged women with a quasi-experimental design. Methods: We recruited healthy middle-aged community-dwelling women who had not regularly exercised in the previous three months. The participants were assigned to the experimental (n = 22) and control (n = 23) groups based on a quasi-experimental design. The experimental group participated in a mat-based Pilates exercise class twice a week (1 h/session) throughout the 12-week intervention, whereas there was no intervention for the control group. Body composition, basal metabolic rate, and functional physical fitness—comprising cardiovascular capacity, flexibility, muscular strength of upper limbs, muscular strength of lower limbs, core strength, agility, static balance, and dynamic balance—were assessed as primary outcomes in both groups before and after the intervention. Results: There were no significant differences in any of the dependent variables between the two groups before the exercise intervention. After the 12-week intervention, body composition, including body mass index, body fat (−1.5 to 3%), and basal metabolic rate (+10.6%), and functional fitness, including flexibility (+3.5%), core strength (+31.5%), lower-limb strength (+13.5%), agility (+7.3%), and balance (+4.2%), improved significantly in the experimental group relative to the control group (p < 0.05). Moreover, the improvement in physical fitness in lower-limb strength, agility, and balance for fall prevention also demonstrated higher clinical significance than the control. Conclusions: This 12-week mat-based Pilates exercise program significantly improved body composition, basal metabolic rate, and functional physical fitness in community-dwelling middle-aged women. The beneficial effects of Pilates exercise programs may thus promote improved health in the middle-aged female population, with practical implications for communities.

Benefits of Pilates in the Elderly Population: A Systematic Review and Meta-Analysis

The aim of this systematic review is to collect and summarize the benefits of Pilates in the elderly population (>60 years old), within the current scientific production, assessing its contribution to Healthy Ageing (HA). We used PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-analysis) to select, collect, and analyse this thematic. The methodological procedures were registered in the PROSPERO database. The main results of the studies analysed (n = 30) point to significant differences between the intervention and the control groups in dynamic balance, strength, mobility, functional capacity, risk of falling reduction, and mental and psychological health. Thus, the results showed that Pilates may be beneficial for the health of the elderly. The meta-analysis found statistical differences between means on the dynamic balance (mean difference (MD) = −0.0, 95% CI [−0.71, −0.50]; I2: 0%) and the aerobic capacity and aerobic resistance [(MD) = 38.29, 95% CI [6.82, 69.77]; I2: 0%). Thus, it is concluded that the efficacy of Pilates has been shown in various areas of HA and has proven to be affordable and safe for the majority of people, using just a mat on the floor. Future studies should focus on the analysis of the relationship between the cost and the benefit of a Pilates intervention in the elderly population, to better understand how health costs can be minimized and to contribute to a multidisciplinary and generalized HA. Pilates has practical application for the clinicians, therapists, and health professionals that work with the elderly population.

Comparison of open-skill and closed-skill exercises in improving the response inhibitory ability of the elderly: a protocol for a randomised controlled clinical trial

INTRODUCTION

As people age, they are more likely to experience a decline in their response inhibition ability, which interferes with daily life. Previous studies have shown that exercise intervention can improve the cognitive ability of the elderly, but research on open-skill and closed-skill exercises to improve the response inhibition in this age group is still limited. This study will explore the advantages of long-term intervention of table tennis (open-skill exercise) compared with fit aerobics (closed-skill exercise) on the response inhibitory ability of the elderly.

METHODS AND ANALYSIS

A single-blind randomised controlled trial will be conducted. A total of 90 elderly subjects will be recruited and allocated randomly to the following groups: table tennis, fit aerobics and control. The interventions for the table tennis group and the fit aerobics group will be implemented in three 60 min sessions per week for 6 months; the control group will receive no exercise intervention. The primary assessment will be behavioural indicators of response inhibitory ability in the elderly based on the stop signal task. The secondary outcomes will include cognitive ability, mental status and depression in the elderly. Assessments will be conducted at baseline, 3 months, 6 months and 12 months.

ETHICS AND DISSEMINATION

This study was approved by the Shanghai University of Sport Research Ethics Committee (102772019RT012) and will provide reference for the advantages of table tennis compared with other types of sports in improving the response inhibitory ability of the elderly. The results of this study will provide a theoretical basis for choosing the best exercise programme to improve the response inhibitory ability of the elderly.

TRIAL REGISTRATION NUMBER

This study has been registered prospectively in the Chinese Clinical Trial Registry (ChiCTR2100043616, 23 February 2021).

Effect of Three Months Pilates Training on Balance and Fall Risk in Older Women

This study assessed the effect of Pilates exercises on balance and fall risk in older women. Participants comprised 50 older women aged over 60 years, divided randomly into two groups: the experimental group (n = 30), which took part in Pilates sessions two times per week for three months, and the control group (n = 20). The control group did not participate in such sessions but also did not participate in any other rehabilitation programs or additional physical activity except everyday activities. Before and after the training cycle, all women underwent an assessment using Timed Up and Go (TUG), the One Leg Stance Test (OLST), a test performed on a Freestep baropodometric platform, and the tests performed on a Biosway platform. After the training, significantly decreased values of the surface of the ellipse (p = 0.0037) and mean values of velocity (p = 0.0262) for the right foot in the experimental group were observed. The Limits of Stability (LoS) test (p = 0.005) and the Modified Clinical Test of Sensory Interaction on Balance (m-CTSIB) performed on an unstable surface with eyes closed (p = 0.0409) indicated statistically significant changes in the experimental group. None of the above changes were statistically significant in relation to the control group. Pilates training affected the participants' balance by improving LOS and reducing fall risk.

An exploration of the knowledge structure in studies on old people physical activities in Journal of Exercise Rehabilitation: by semantic network analysis

Physical activity, a key component of maintaining health, is becoming an essential alternative in reducing medical expenses for the old people. This research was intended to analyze 51 research papers published in the Journal of Exercise Rehabilitation (JER) through semantic network analysis. The subjects of the study were the keywords that the authors of each paper used in journal search sites from 2013 to 2019. The present researcher analyzed the frequency, density, and centrality of the keywords of the indicators through semantic network analysis and then visualized them on the basis of findings using UCINET6 and the NetDraw program. Also, the researcher classified the hidden clusters by CONCOR (Convergence of iterated Correlations) analysis, which is a kind of cluster analysis. As a result, it was found that the keyword with the highest frequency was “exercise,” followed by “cognition, “physicalactivity,” “old-women,” “Korean,” “fall,” and “training.” It was also found that most of the high-frequency keywords, such as “exercise,” “cognition,” “old-women,” “program” and “depression” had high centrality. These keywords were classified into four clusters: (a) mental health research, (b) physical health research, (c) social behavior research, and (d) leisure efficacy research. This suggests that the old people-related research papers published in the JER have derived effective methods of maintaining physical and mental health using scientific exercise programs, and especially address the effects of exercise intervention for old women.

The influence of physical self-perception of female college students participating in Pilates classes on perceived health state and psychological wellbeing

The purpose of this study is to examine the influence of physical self-perception of female college students participating in Pilates on perceived health state and psychological wellbeing. The subjects of this study were 187 female college students participating in Pilates classes in six universities located in Gyeonggi-do. The collected data was analyzed by using SPSS and AMOS 18.0 version. The results are as follows. First, the physical self-perception of female college students participating in Pilates classes affects their perceived health state. Second, the physical self-perception of female college students participating in Pilates classes affects their psychological well-being. Third, the perceived health state of female college students participating in Pilates classes affects their psychological well-being. Fourth, there is a causal relationship among the physical self-perception, perceived health state, and psychological well-being of female college students participating in Pilates classes. In particular, the physical self-perception obtained by the students through their Pilates classes strengthens their psychological well-being through their perceived health state.

Pilates Reformer exercises for fall risk reduction in older adults: A randomized controlled trial

OBJECTIVE

To investigate the effects of Pilates exercises using a Reformer on measures of fall risk, balance and mobility, self-efficacy, and active range of motion in adults age 65 and over at risk for falls compared to a control group.

DESIGN

Randomized Controlled Trial.

METHODS

Fifty-five subjects (27 Pilates intervention, 28 control; 38 females, 17 males; mean age 77.6 years, range 65-95) were randomly assigned to either a Pilates Reformer intervention group or a control group (no intervention). Subjects in the intervention group attended a Pilates Reformer exercise program in a group format once a week over a 10-week period. The primary outcome measures were the Sensory Organization Test (SOT) composite scores on the NeuroCom^® system, Timed Up-and-Go (TUG), and Activities-specific Balance Confidence (ABC) scale. The secondary outcome measures were the Adaptation Test (ADT), straight leg raise (SLR), hip extension, and ankle dorsiflexion active range of motion (AROM), Berg Balance Scale (BBS), and 10 Meter Walk Test (10MWT).

RESULTS

There was a significant interaction between group and time on the TUG, BBS, 10MWT, and SLR, hip extension, and ankle dorsiflexion AROM measurements. Over time, subjects in the Pilates intervention group improved their scores significantly on all mentioned measures, whereas subjects in the control group did not (P ≤ 0.05). Significantly improved AROM was found between groups following the Pilates intervention for hip extension, left SLR, and right ankle dorsiflexion.

CONCLUSION

Pilates Reformer exercises performed once per week for 10 weeks resulted in reduced fall risk and significant improvements in static and dynamic balance, functional mobility, balance self-efficacy, and lower extremity AROM in adults age 65 and older at risk for falling, whereas the control group did not significantly improve in any measures. Pilates Reformer exercises are more effective compared to no exercise intervention at improving hip and ankle AROM.

Effect of a 16-week Pilates exercise program on the ego resiliency and depression in elderly women

This study aims to examine the effect of a 16-week Pilates exercise program on the ego resiliency and depression in elderly women. Before participating in Pilates exercise programs, researcher explained the purpose and the intention of the research to elderly women who were willing to participate in this research. A total of 148 elderly women agreed to participate in the program and they filled in ego resiliency and depression questionnaires. Then, the elderly participated in the 16-week Pilates exercise program and completed the same questionnaires afterwards. Collected data was analyzed by the SPSS ver. 20.0 program and results of paired t-test were as follows; there were statistically significant differences in all subvariables of the ego resiliency such as self-confidence (t=7.770, P<0.001), communication efficiency (t=2.690, P<0.01), optimistic trait (t=1.996, P<0.05), and anger management (t=4.525, P<0.001) after elderly women participated in the 16-week Pilates exercise program, there was a statistically significant difference in depression of elderly women who participated in the 16-week Pilates exercise program (t=−6.506, P<0.001) which was statistically lower than before their participation in the program. Consequently, participating in the Pilates exercise program can help improve the ego-resiliency and alleviate depression of the elderly women.

An exploration of implications for the development of Pilates instructor system through identification of instructors' difficulties

This study is aimed at exploring ideas for the development of Pilates instructor qualification system by identifying a range of difficulties Pilates instructors are experiencing. Open-ended questionnaires and semi-structured interviews were conducted to collect data before they were analyzed with inductive content analysis method. In consideration of the difficulties Pilates instructors experience during three qualification stages (before-during-after qualification education), three key categories were incorporated in the collected data: (1) lack of information on Pilates qualification system, (2) difficulties in understanding the human anatomy related with the diverse movements taught in Pilates classes and its application to Pilates practice, (3) need for professional development through retraining. Based on these findings, a need for rethinking the monitoring and evaluation process for Pilates qualification system and Pilates education in Korea was identified. In addition, we need to summarize and offer information on a range of Pilates qualifications. And the quality of Pilates instructor education program should be improved as well by proving them a range of teaching methods including microteaching, discussion-based lessons as well as reading and writing sessions and other necessary teaching media.