10 Health Benefits of Pilates for Older Adults

Table of ContentsView AllTable of ContentsBenefitsBefore StartingYoga vs. PilatesChair Pilates

Table of ContentsView All

View All

Table of Contents

Benefits

Before Starting

Yoga vs. Pilates

Chair Pilates

Staying active is important to everyone’s health, especially the older you get. Physical activity improves sleep, mood, and cardiovascular health. Older adults who engage in regular exercise are at a lower risk ofAlzheimer’s disease,heart attack,stroke,type 2 diabetes,obesity, and certain types ofcancer.

Pilatesis a full-body, low-impact exercise that aligns and strengthens the body. It’s great for people of all ages, abilities, and conditioning statuses. Pilates has many health benefits, including less chronic pain and improved mood.

1. Improves Bone Density

Pilatesprovides an effective strengthening workout that improves bone health. This low-impact workout focuses on building strength through controlled, repetitive movements. In addition to strength, Pilates improves flexibility and posture.

A 2015 study found that people who participated in a regular Pilates program experienced increasedbone density. Better bone density lowers the risk of fractures andosteoporosis(progressive bone loss). Study participants also reported less pain and better quality of life.

2. Improves Posture

Pilates exercises help improveposturethrough muscle strengthening and body awareness.Improved posture helps to prevent back pain and headaches.Pilates is a whole-body workout that focuses on core strength. A stronger core acts as a brace for the body and helps to bring more awareness to the postural muscles.

3. Improves Balance

People who practice Pilates tend to have betterbalance.This is especially important for older adults to prevent falls. Fall-related injuries are a serious health concern for older adults. Physical exercise can improve strength and lower the risk of falls.

A 2016 study found that Pilates is an effective way to lower the risk of falls in people who have gone throughmenopause. Pilates helps to build strength and flexibility, making mobility easier.

4. Improves Mobility

Pilates improves mobility andflexibilityin older adults.Mobility refers to the range of motion in a person’s joints, which affects how easily they can walk and move about their day. Flexibility refers to the degree to which a muscle can stretch.

Balance and strength are important factors for good mobility.Pilates focuses on slow, controlled movements that have been found to improve strength, flexibility, and mobility.

5. Prevents Injuries

6. Decreases Back Pain

7. Improves Cognitive Health

In addition to physical health, Pilates may improve cognitive health (thinking, memory, and problem-solving). A 2016 study found that people with multiple sclerosis who participated in a Pilates program experienced improved cognitive function, executive thinking, andmemory.

Small studies of sedentaryand older womenalso found improved cognitive abilities after engaging in a Pilates program.

A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as they are used in the sources.

A Note on Gender and Sex Terminology

Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as they are used in the sources.

8. Boosts Mental Health

Pilates may help you to feel better both physically and emotionally.Exercise is known to boost mood and may help manage mental health conditions likeanxietyanddepression.

A 2018 study found that older women who practiced Pilates for 16 weeks reported significantly higher life satisfaction and functional autonomy.Pilates makes mobility easier and may help older individuals live more independently, which may increase their mood and quality of life.

9. Boosts Immunity

Practicing Pilates may help you to ward off germs.Older adults who practice Pilates have been found to have betterimmune systemfunction because of improved blood circulation.Pilates workouts increase the flow of blood and lymph fluid around the body.

10. Increases Energy

Participating in Pilates exercises is a great way to boost energy levels and preventfatigue.Pilates is a low-impact workout that improves cardiorespiratory capacity and blood circulation. It also focuses on small movements that do not leave you overly fatigued after a workout.

Pilates may also improve energy levels because of its effects onsleep. A 2020 study found that adults who participated in a Pilates program reported better quality sleep with fewer disruptions.Better sleep helps your body get the rest it needs so that you can feel more energized throughout the day.

Considerations for Older Adults Before Starting

Pilates is a safe and effective workout for most older adults.However, if you have any injuries or physical limitations, consider talking with your primary healthcare provider before starting a new workout routine.

To get started, look for a Pilates studio near you. Knowing if you’re performing the exercises correctly when watching a video from home can be difficult. Meeting with a specialized instructor may be helpful as you learn the physical exercises and breathing techniques. An instructor can also recommend props and accommodations if needed.

Consider investing in a thick Pilates mat. Yoga mats are thin, and the floor exercises may feel uncomfortable without a cushioned mat. Keep a water bottle with you when working out, and stop if you feel pain or short of breath.

Which Is Better for Older Adults: Yoga or Pilates?

Pilates and yoga are both low-impact workouts that combine strengthening and breathing exercises. Both are beneficial for health, especially in older adults.So which one is right for you?

First, you do not have to choose between yoga and Pilates. You can try both workouts to see which one works best for you. Many yoga and Pilates studios offer a free first class for beginners.

Next, consider your health goals. Pilates is a good fit for people interested in gaining strength, especially core strength. Yoga may be right for you if you’d like to focus on balance and mindfulness.

Finally, consider asking your healthcare provider which type of workout is best for you and your specific health needs.

What About Chair Pilates?

Chair Pilates is a great option for older adults or those new to Pilates. You can use a special Pilates chair, a dining room chair, or any type you have at home.

Chair Pilates allows people with limited mobility to try Pilates exercises with more comfort and support. It may be especially helpful for people with osteoporosis.Sitting in a chair, you can perform slow, controlled movements while breathing deeply.

Chair Pilates may be a good option for people with difficulty getting up from the floor after a mat workout. If you want to try chair Pilates, ask a Pilates instructor for tips or try a free online video.

Summary

Pilates is a low-impact, full-body exercise with several possible health benefits, especially for older adults. Studies have found that people who regularly practice Pilates experience improved bone density and balance. It may also reduce the risk of falls and fractures. People who practice Pilates have reported improved moods and cognition.

Consider visiting a Pilates studio and learning more from a certified instructor. If you have chronic health problems or physical limitations, talk with your healthcare provider and discuss what is appropriate for you.

29 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Physical activity benefits for adults 65 or older.Eliks M, Zgorzalewicz-Stachowiak M, Zeńczak-Praga K.Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art.Postgrad Med J. 2019;95(1119):41-45. doi:10.1136/postgradmedj-2018-135920Oksuz S, Unal E.The effect of the clinical pilates exercises on kinesiophobia and other symptoms related to osteoporosis: randomised controlled trial.Complement Ther Clin Pract. 2017;26:68-72. doi:10.1016/j.ctcp.2016.12.001Angın E, Erden Z, Can F.The effects of clinical Pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis.J Back Musculoskelet Rehabil. 2015;28(4):849-858. doi:10.3233/BMR-150604Li F, Omar Dev RD, Soh KG, Wang C, Yuan Y.Effects of Pilates on body posture: a systematic review.Arch Rehabil Res Clin Transl. 2024;6(3):100345. doi:10.1016/j.arrct.2024.100345Columbia University Irving Medical Center.Headache prevention: posture and body mechanics.Bullo V, Bergamin M, Gobbo S, et al.The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: a systematic review for future exercise prescription.Prev Med. 2015;75:1-11. doi:10.1016/j.ypmed.2015.03.002Meikis L, Wicker P, Donath L.Effects of Pilates training on physiological and psychological health parameters in healthy older adults and in older adults with clinical conditions over 55 years: a meta-analytical review.Front Neurol. 2021;12:724218. doi:10.3389/fneur.2021.724218Papalia GF, Papalia R, Diaz Balzani LA, et al.The effects of physical exercise on balance and prevention of falls in older people: a systematic review and meta-analysis.J Clin Med. 2020;9(8):2595. doi:10.3390/jcm9082595Hita-Contreras F, Martínez-Amat A, Cruz-Díaz D, Pérez-López FR.Fall prevention in postmenopausal women: the role of Pilates exercise training.Climacteric. 2016;19(3):229-233. doi:10.3109/13697137.2016.1139564Oliveira LC, Oliveira RG, Pires-Oliveira DA.Comparison between static stretching and the Pilates method on the flexibility of older women.J Bodyw Mov Ther. 2016;20(4):800-806. doi:10.1016/j.jbmt.2016.01.008da Silva LD, Shiel A, McIntosh C.Pilates reducing falls risk factors in healthy older adults: a systematic review and meta-analysis.Front Med (Lausanne). 2021;8:708883. doi:10.3389/fmed.2021.708883Buckthorpe M, Wright S, Bruce-Low S, et al.Recommendations for hamstring injury prevention in elite football: translating research into practice.Br J Sports Med. 2019;53(7):449-456. doi:10.1136/bjsports-2018-099616Denham-Jones L, Gaskell L, Spence N, Pigott T.A systematic review of the effectiveness of Pilates on pain, disability, physical function, and quality of life in older adults with chronic musculoskeletal conditions.Musculoskeletal Care. 2022;20(1):10-30. doi:10.1002/msc.1563Franks J, Thwaites C, Morris ME.Pilates to improve core muscle activation in chronic low back pain: a systematic review.Healthcare (Basel). 2023;11(10):1404. doi:10.3390/healthcare11101404Yu Z, Yin Y, Wang J, Zhang X, Cai H, Peng F.Efficacy of Pilates on pain, functional disorders and quality of life in patients with chronic low back pain: a systematic review and meta-analysis.Int J Environ Res Public Health. 2023;20(4):2850. doi:10.3390/ijerph20042850Küçük F, Kara B, Poyraz EÇ, İdiman E.Improvements in cognition, quality of life, and physical performance with clinical Pilates in multiple sclerosis: a randomized controlled trial.J Phys Ther Sci. 2016;28(3):761-768. doi:10.1589/jpts.28.761Özeren A, Uluğ N, Şahan N, Can Karahan Z.Does reformer Pilates exercise improve cognitive functions in sedentary women? A randomized controlled study.J Bodyw Mov Ther. 2024;40:1899-1905. doi:10.1016/j.jbmt.2024.10.031Farzane A, Koushkie Jahromi M.The effect of Pilates training on hormonal and psychophysical function in older women.J Sports Med Phys Fitness. 2022;62(1):110-121. doi:10.23736/S0022-4707.21.12089-4Smith PJ, Merwin RM.The role of exercise in management of mental health disorders: an integrative review.Annu Rev Med. 2021;72:45-62. doi:10.1146/annurev-med-060619-022943Curi VS, Haas AN, Alves-Vilaça J, Fernandes HM.Effects of 16-weeks of Pilates on functional autonomy and life satisfaction among elderly women.J Bodyw Mov Ther. 2018;22(2):424-429. doi:10.1016/j.jbmt.2017.06.014Hwang Y, Park J, Lim K.Effects of Pilates exercise on salivary secretory immunoglobulin A levels in older women.J Aging Phys Act. 2016;24(3):399-406. doi:10.1123/japa.2015-0005Lim HS, Yoon S.The effects of Pilates exercise on cardiopulmonary function in the chronic stroke patients: a randomized controlled trials.J Phys Ther Sci. 2017;29(5):959-963. doi:10.1589/jpts.29.959Şener HÖ, Malkoç M, Ergin G, Karadibak D, Yavuzşen T.Effects of clinical Pilates exercises on patients developing lymphedema after breast cancer treatment: a randomized clinical trial.J Breast Health. 2017;13(1):16-22. doi:10.5152/tjbh.2016.3136Fernández-Rodríguez R, Álvarez-Bueno C, Ferri-Morales A, Torres-Costoso AI, Cavero-Redondo I, Martínez-Vizcaíno V.Pilates method improves cardiorespiratory fitness: a systematic review and meta-analysis.J Clin Med. 2019;8(11):1761. doi:10.3390/jcm8111761Su CH, Peng HY, Tien CW, Huang WC.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.Int J Environ Res Public Health. 2022;19(23):16157. doi:10.3390/ijerph192316157Chen Z, Ye X, Shen Z, et al.Effect of Pilates on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Front Neurol. 2020;11:158.Pereira MJ, Mendes R, Mendes RS, et al.Benefits of Pilates in the elderly population: a systematic review and meta-analysis.Eur J Investig Health Psychol Educ. 2022;12(3):236-268. doi:10.3390/ejihpe12030018Madhivanan P, Krupp K, Waechter R, Shidhaye R.Yoga for healthy aging: science or hype?Adv Geriatr Med Res. 2021;3(3):e210016. doi:10.20900/agmr20210016

29 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Physical activity benefits for adults 65 or older.Eliks M, Zgorzalewicz-Stachowiak M, Zeńczak-Praga K.Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art.Postgrad Med J. 2019;95(1119):41-45. doi:10.1136/postgradmedj-2018-135920Oksuz S, Unal E.The effect of the clinical pilates exercises on kinesiophobia and other symptoms related to osteoporosis: randomised controlled trial.Complement Ther Clin Pract. 2017;26:68-72. doi:10.1016/j.ctcp.2016.12.001Angın E, Erden Z, Can F.The effects of clinical Pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis.J Back Musculoskelet Rehabil. 2015;28(4):849-858. doi:10.3233/BMR-150604Li F, Omar Dev RD, Soh KG, Wang C, Yuan Y.Effects of Pilates on body posture: a systematic review.Arch Rehabil Res Clin Transl. 2024;6(3):100345. doi:10.1016/j.arrct.2024.100345Columbia University Irving Medical Center.Headache prevention: posture and body mechanics.Bullo V, Bergamin M, Gobbo S, et al.The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: a systematic review for future exercise prescription.Prev Med. 2015;75:1-11. doi:10.1016/j.ypmed.2015.03.002Meikis L, Wicker P, Donath L.Effects of Pilates training on physiological and psychological health parameters in healthy older adults and in older adults with clinical conditions over 55 years: a meta-analytical review.Front Neurol. 2021;12:724218. doi:10.3389/fneur.2021.724218Papalia GF, Papalia R, Diaz Balzani LA, et al.The effects of physical exercise on balance and prevention of falls in older people: a systematic review and meta-analysis.J Clin Med. 2020;9(8):2595. doi:10.3390/jcm9082595Hita-Contreras F, Martínez-Amat A, Cruz-Díaz D, Pérez-López FR.Fall prevention in postmenopausal women: the role of Pilates exercise training.Climacteric. 2016;19(3):229-233. doi:10.3109/13697137.2016.1139564Oliveira LC, Oliveira RG, Pires-Oliveira DA.Comparison between static stretching and the Pilates method on the flexibility of older women.J Bodyw Mov Ther. 2016;20(4):800-806. doi:10.1016/j.jbmt.2016.01.008da Silva LD, Shiel A, McIntosh C.Pilates reducing falls risk factors in healthy older adults: a systematic review and meta-analysis.Front Med (Lausanne). 2021;8:708883. doi:10.3389/fmed.2021.708883Buckthorpe M, Wright S, Bruce-Low S, et al.Recommendations for hamstring injury prevention in elite football: translating research into practice.Br J Sports Med. 2019;53(7):449-456. doi:10.1136/bjsports-2018-099616Denham-Jones L, Gaskell L, Spence N, Pigott T.A systematic review of the effectiveness of Pilates on pain, disability, physical function, and quality of life in older adults with chronic musculoskeletal conditions.Musculoskeletal Care. 2022;20(1):10-30. doi:10.1002/msc.1563Franks J, Thwaites C, Morris ME.Pilates to improve core muscle activation in chronic low back pain: a systematic review.Healthcare (Basel). 2023;11(10):1404. doi:10.3390/healthcare11101404Yu Z, Yin Y, Wang J, Zhang X, Cai H, Peng F.Efficacy of Pilates on pain, functional disorders and quality of life in patients with chronic low back pain: a systematic review and meta-analysis.Int J Environ Res Public Health. 2023;20(4):2850. doi:10.3390/ijerph20042850Küçük F, Kara B, Poyraz EÇ, İdiman E.Improvements in cognition, quality of life, and physical performance with clinical Pilates in multiple sclerosis: a randomized controlled trial.J Phys Ther Sci. 2016;28(3):761-768. doi:10.1589/jpts.28.761Özeren A, Uluğ N, Şahan N, Can Karahan Z.Does reformer Pilates exercise improve cognitive functions in sedentary women? A randomized controlled study.J Bodyw Mov Ther. 2024;40:1899-1905. doi:10.1016/j.jbmt.2024.10.031Farzane A, Koushkie Jahromi M.The effect of Pilates training on hormonal and psychophysical function in older women.J Sports Med Phys Fitness. 2022;62(1):110-121. doi:10.23736/S0022-4707.21.12089-4Smith PJ, Merwin RM.The role of exercise in management of mental health disorders: an integrative review.Annu Rev Med. 2021;72:45-62. doi:10.1146/annurev-med-060619-022943Curi VS, Haas AN, Alves-Vilaça J, Fernandes HM.Effects of 16-weeks of Pilates on functional autonomy and life satisfaction among elderly women.J Bodyw Mov Ther. 2018;22(2):424-429. doi:10.1016/j.jbmt.2017.06.014Hwang Y, Park J, Lim K.Effects of Pilates exercise on salivary secretory immunoglobulin A levels in older women.J Aging Phys Act. 2016;24(3):399-406. doi:10.1123/japa.2015-0005Lim HS, Yoon S.The effects of Pilates exercise on cardiopulmonary function in the chronic stroke patients: a randomized controlled trials.J Phys Ther Sci. 2017;29(5):959-963. doi:10.1589/jpts.29.959Şener HÖ, Malkoç M, Ergin G, Karadibak D, Yavuzşen T.Effects of clinical Pilates exercises on patients developing lymphedema after breast cancer treatment: a randomized clinical trial.J Breast Health. 2017;13(1):16-22. doi:10.5152/tjbh.2016.3136Fernández-Rodríguez R, Álvarez-Bueno C, Ferri-Morales A, Torres-Costoso AI, Cavero-Redondo I, Martínez-Vizcaíno V.Pilates method improves cardiorespiratory fitness: a systematic review and meta-analysis.J Clin Med. 2019;8(11):1761. doi:10.3390/jcm8111761Su CH, Peng HY, Tien CW, Huang WC.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.Int J Environ Res Public Health. 2022;19(23):16157. doi:10.3390/ijerph192316157Chen Z, Ye X, Shen Z, et al.Effect of Pilates on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Front Neurol. 2020;11:158.Pereira MJ, Mendes R, Mendes RS, et al.Benefits of Pilates in the elderly population: a systematic review and meta-analysis.Eur J Investig Health Psychol Educ. 2022;12(3):236-268. doi:10.3390/ejihpe12030018Madhivanan P, Krupp K, Waechter R, Shidhaye R.Yoga for healthy aging: science or hype?Adv Geriatr Med Res. 2021;3(3):e210016. doi:10.20900/agmr20210016

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Centers for Disease Control and Prevention.Physical activity benefits for adults 65 or older.Eliks M, Zgorzalewicz-Stachowiak M, Zeńczak-Praga K.Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art.Postgrad Med J. 2019;95(1119):41-45. doi:10.1136/postgradmedj-2018-135920Oksuz S, Unal E.The effect of the clinical pilates exercises on kinesiophobia and other symptoms related to osteoporosis: randomised controlled trial.Complement Ther Clin Pract. 2017;26:68-72. doi:10.1016/j.ctcp.2016.12.001Angın E, Erden Z, Can F.The effects of clinical Pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis.J Back Musculoskelet Rehabil. 2015;28(4):849-858. doi:10.3233/BMR-150604Li F, Omar Dev RD, Soh KG, Wang C, Yuan Y.Effects of Pilates on body posture: a systematic review.Arch Rehabil Res Clin Transl. 2024;6(3):100345. doi:10.1016/j.arrct.2024.100345Columbia University Irving Medical Center.Headache prevention: posture and body mechanics.Bullo V, Bergamin M, Gobbo S, et al.The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: a systematic review for future exercise prescription.Prev Med. 2015;75:1-11. doi:10.1016/j.ypmed.2015.03.002Meikis L, Wicker P, Donath L.Effects of Pilates training on physiological and psychological health parameters in healthy older adults and in older adults with clinical conditions over 55 years: a meta-analytical review.Front Neurol. 2021;12:724218. doi:10.3389/fneur.2021.724218Papalia GF, Papalia R, Diaz Balzani LA, et al.The effects of physical exercise on balance and prevention of falls in older people: a systematic review and meta-analysis.J Clin Med. 2020;9(8):2595. doi:10.3390/jcm9082595Hita-Contreras F, Martínez-Amat A, Cruz-Díaz D, Pérez-López FR.Fall prevention in postmenopausal women: the role of Pilates exercise training.Climacteric. 2016;19(3):229-233. doi:10.3109/13697137.2016.1139564Oliveira LC, Oliveira RG, Pires-Oliveira DA.Comparison between static stretching and the Pilates method on the flexibility of older women.J Bodyw Mov Ther. 2016;20(4):800-806. doi:10.1016/j.jbmt.2016.01.008da Silva LD, Shiel A, McIntosh C.Pilates reducing falls risk factors in healthy older adults: a systematic review and meta-analysis.Front Med (Lausanne). 2021;8:708883. doi:10.3389/fmed.2021.708883Buckthorpe M, Wright S, Bruce-Low S, et al.Recommendations for hamstring injury prevention in elite football: translating research into practice.Br J Sports Med. 2019;53(7):449-456. doi:10.1136/bjsports-2018-099616Denham-Jones L, Gaskell L, Spence N, Pigott T.A systematic review of the effectiveness of Pilates on pain, disability, physical function, and quality of life in older adults with chronic musculoskeletal conditions.Musculoskeletal Care. 2022;20(1):10-30. doi:10.1002/msc.1563Franks J, Thwaites C, Morris ME.Pilates to improve core muscle activation in chronic low back pain: a systematic review.Healthcare (Basel). 2023;11(10):1404. doi:10.3390/healthcare11101404Yu Z, Yin Y, Wang J, Zhang X, Cai H, Peng F.Efficacy of Pilates on pain, functional disorders and quality of life in patients with chronic low back pain: a systematic review and meta-analysis.Int J Environ Res Public Health. 2023;20(4):2850. doi:10.3390/ijerph20042850Küçük F, Kara B, Poyraz EÇ, İdiman E.Improvements in cognition, quality of life, and physical performance with clinical Pilates in multiple sclerosis: a randomized controlled trial.J Phys Ther Sci. 2016;28(3):761-768. doi:10.1589/jpts.28.761Özeren A, Uluğ N, Şahan N, Can Karahan Z.Does reformer Pilates exercise improve cognitive functions in sedentary women? A randomized controlled study.J Bodyw Mov Ther. 2024;40:1899-1905. doi:10.1016/j.jbmt.2024.10.031Farzane A, Koushkie Jahromi M.The effect of Pilates training on hormonal and psychophysical function in older women.J Sports Med Phys Fitness. 2022;62(1):110-121. doi:10.23736/S0022-4707.21.12089-4Smith PJ, Merwin RM.The role of exercise in management of mental health disorders: an integrative review.Annu Rev Med. 2021;72:45-62. doi:10.1146/annurev-med-060619-022943Curi VS, Haas AN, Alves-Vilaça J, Fernandes HM.Effects of 16-weeks of Pilates on functional autonomy and life satisfaction among elderly women.J Bodyw Mov Ther. 2018;22(2):424-429. doi:10.1016/j.jbmt.2017.06.014Hwang Y, Park J, Lim K.Effects of Pilates exercise on salivary secretory immunoglobulin A levels in older women.J Aging Phys Act. 2016;24(3):399-406. doi:10.1123/japa.2015-0005Lim HS, Yoon S.The effects of Pilates exercise on cardiopulmonary function in the chronic stroke patients: a randomized controlled trials.J Phys Ther Sci. 2017;29(5):959-963. doi:10.1589/jpts.29.959Şener HÖ, Malkoç M, Ergin G, Karadibak D, Yavuzşen T.Effects of clinical Pilates exercises on patients developing lymphedema after breast cancer treatment: a randomized clinical trial.J Breast Health. 2017;13(1):16-22. doi:10.5152/tjbh.2016.3136Fernández-Rodríguez R, Álvarez-Bueno C, Ferri-Morales A, Torres-Costoso AI, Cavero-Redondo I, Martínez-Vizcaíno V.Pilates method improves cardiorespiratory fitness: a systematic review and meta-analysis.J Clin Med. 2019;8(11):1761. doi:10.3390/jcm8111761Su CH, Peng HY, Tien CW, Huang WC.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.Int J Environ Res Public Health. 2022;19(23):16157. doi:10.3390/ijerph192316157Chen Z, Ye X, Shen Z, et al.Effect of Pilates on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Front Neurol. 2020;11:158.Pereira MJ, Mendes R, Mendes RS, et al.Benefits of Pilates in the elderly population: a systematic review and meta-analysis.Eur J Investig Health Psychol Educ. 2022;12(3):236-268. doi:10.3390/ejihpe12030018Madhivanan P, Krupp K, Waechter R, Shidhaye R.Yoga for healthy aging: science or hype?Adv Geriatr Med Res. 2021;3(3):e210016. doi:10.20900/agmr20210016

Centers for Disease Control and Prevention.Physical activity benefits for adults 65 or older.

Eliks M, Zgorzalewicz-Stachowiak M, Zeńczak-Praga K.Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art.Postgrad Med J. 2019;95(1119):41-45. doi:10.1136/postgradmedj-2018-135920

Oksuz S, Unal E.The effect of the clinical pilates exercises on kinesiophobia and other symptoms related to osteoporosis: randomised controlled trial.Complement Ther Clin Pract. 2017;26:68-72. doi:10.1016/j.ctcp.2016.12.001

Angın E, Erden Z, Can F.The effects of clinical Pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis.J Back Musculoskelet Rehabil. 2015;28(4):849-858. doi:10.3233/BMR-150604

Li F, Omar Dev RD, Soh KG, Wang C, Yuan Y.Effects of Pilates on body posture: a systematic review.Arch Rehabil Res Clin Transl. 2024;6(3):100345. doi:10.1016/j.arrct.2024.100345

Columbia University Irving Medical Center.Headache prevention: posture and body mechanics.

Bullo V, Bergamin M, Gobbo S, et al.The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: a systematic review for future exercise prescription.Prev Med. 2015;75:1-11. doi:10.1016/j.ypmed.2015.03.002

Meikis L, Wicker P, Donath L.Effects of Pilates training on physiological and psychological health parameters in healthy older adults and in older adults with clinical conditions over 55 years: a meta-analytical review.Front Neurol. 2021;12:724218. doi:10.3389/fneur.2021.724218

Papalia GF, Papalia R, Diaz Balzani LA, et al.The effects of physical exercise on balance and prevention of falls in older people: a systematic review and meta-analysis.J Clin Med. 2020;9(8):2595. doi:10.3390/jcm9082595

Hita-Contreras F, Martínez-Amat A, Cruz-Díaz D, Pérez-López FR.Fall prevention in postmenopausal women: the role of Pilates exercise training.Climacteric. 2016;19(3):229-233. doi:10.3109/13697137.2016.1139564

Oliveira LC, Oliveira RG, Pires-Oliveira DA.Comparison between static stretching and the Pilates method on the flexibility of older women.J Bodyw Mov Ther. 2016;20(4):800-806. doi:10.1016/j.jbmt.2016.01.008

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