From the Guidelines
Pilates can positively affect longevity by contributing to overall wellness and reducing the risk of chronic diseases, as supported by the benefits of physical activity on health outcomes 1. When considering the impact of Pilates on longevity, it's essential to look at the broader context of physical activity and its effects on health. According to the 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk, higher levels of physical activity are associated with lower rates of many chronic diseases, including cardiovascular disease (CVD), and enhanced longevity 1. While Pilates itself may not be directly mentioned in these guidelines, the principles of physical activity promoting health benefits are applicable.
The benefits of Pilates include:
- Improved core strength
- Better posture
- Enhanced flexibility
- Increased muscle tone
- Better balance These factors help maintain physical function as we age and can contribute to a healthier lifestyle. Additionally, Pilates promotes better breathing techniques and stress reduction, which support cardiovascular health 1.
More recent guidelines, such as the 2020 US Physical Activity Guidelines, emphasize the importance of physical activity across the age spectrum and introduce recommendations for preschool-aged children, highlighting the shift from sitting to being more active for everyone 1. These guidelines reinforce the target level of 150–300 min of moderate-intensity physical activity per week for optimal health in adults and acknowledge the benefits of even light-intensity physical activity on reduced all-cause mortality.
For longevity benefits, incorporating Pilates into a comprehensive fitness routine that includes cardiovascular exercise and strength training, along with a healthy lifestyle (proper nutrition, adequate sleep, stress management, and regular medical check-ups), is recommended 1. Aim for 2-3 Pilates sessions weekly (30-60 minutes each), as part of a balanced approach to physical activity and overall wellness. While Pilates alone may not guarantee a longer life, it is a valuable component of a healthy lifestyle that collectively contributes to longevity.
From the Research
Effects of Pilates on Longevity
There are no direct studies that investigate the impact of Pilates on longevity. However, several studies have examined the effects of Pilates on various aspects of physical and mental health that may be related to longevity.
Physical Health Benefits
- Improved physical function, general health, and mental health in practitioners 2
- Enhanced functional performance, including dynamic balance, lower-extremity strength, and aerobic resistance in older women 3
- Reduction in body weight, body mass index (BMI), and body fat percentage in adults with overweight or obesity 4
- Improved muscle endurance, flexibility, and upper-body muscular endurance in middle-aged men and women 5
Mental Health and Quality of Life
- Improved quality of life, including better physical function, general health, and mental health in Pilates practitioners 2
- Positive effects on mood and quality of life in older adults 6
Limitations and Future Research
While these studies suggest that Pilates may have various health benefits, there is a need for more research to fully understand its effects on longevity. The current evidence is limited to specific populations, such as older adults or individuals with overweight or obesity, and more studies are needed to confirm these findings and explore the effects of Pilates on other age groups and populations. Additionally, the methodological quality of some studies is limited, and more rigorous research designs are needed to establish causality and determine the long-term effects of Pilates on health outcomes 3, 6.