A Six-Week Pilates Exercise Protocol for Improving Physical and Mental Health-Related Parameters

Abstract

Main Problem: Pilates, a body-mind exercise method, has experienced increasing popularity in recent years, especially among young women. But there is not enough evidence whether this exercise method contributes to the physical or/and psychological condition of individuals. The aim of this study was to investigate the effectiveness of an original six-week Pilates mat exercise protocol on young females’ health-related parameters including anthropometric features, emotional state, fatigue, and quality of life. Methods: Fifty-one sedentary females aged between 18 and 25 were randomly assigned to Pilates Exercise Group (n=25), and Control Group (n=26). Pilates Exercise Group performed a six-week Pilates mat exercise protocol whereas Control Group did not participate in any regular physical activity f[r six weeks. Anthropometric features, anxiety, depression, fatigue, and quality of life of the subjects were assessed at the baseline and after six weeks. Results: Weight (p=0.005), body mass index (p=0.005), waist (p<0.001), hip (p=0.002), and thigh circumferences (p<0.001), severity of anxiety (p=0.001), depression (p=0.001), and fatigue (p<0.001) significantly decreased in the Pilates Exercise Group after six weeks and vitality (p=0.005), and mental health (p=0.021) domains of quality of life increased. There were no significant differences in Control Group (p>0.005) after six weeks except anxiety (p=0.010), and fatigue (p=0.032). Conclusions: The current Pilates mat exercise protocol contribute to the physical, and psychological well-being of young females in terms of anthropometric features, emotional state, fatigue, and some domains of quality of life.