I started Pilates classes over 5 years ago, as I wanted to improve my fitness and core strength.
What I found was a new way of focusing my mind, with the benefit of gaining strength and flexibility in my body. Years on, my posture has improved and I’m left with much less aches and pains from daily work. I look forward to a Pilates session, to relax my mind and stretch out my body, making me feel much more positive and healthier.
According to the NHS website, physicians’ reports on the health benefits of Pilates note that it can
“improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension.”
The exercise was first developed by Joseph Pilates in the early 20th century, as a series of exercises consisting of low-impact flexibility and muscular strength and endurance movements, with a emphasise on postural alignment, core strength and muscle balance. It is now practiced all over the world by people of all ages and all abilities. As of 2005, there were 11 million people practicing the discipline regularly and 14,000 instructors in the United States.
Joseph Pilates believed that mental and physical health were closely connected and his method of Pilates was influenced by gymnastics and boxing. During the First World War, Joseph Pilates became a prisoner of War and spent time as an orderly in a hospital on the Isle of Man, where he worked with patients unable to walk.
Whilst here, he developed some of his theory of the benefits of his method using apparatus (the ‘Reformer’) by treating people in the hospital who were bed-ridden. Pilates boasted that when the 1918 flu hit the camp, which killed 50 million people worldwide, none of the prisoners practising his exercises got sick.
In the 1920’s, he moved from his native Germany to New York and opened a studio where he taught his method of Pilates – called Contrology.
In his book titled ‘Life through Contrology’ Joseph Pilates defined the 8 principles of Pilates as follows –
- Concentration
- Centring
- Control
- Precision
- Breathing
- Alignment
- Flow
- Integration
We can see how these 8 principles focus on the connection of the mind and body, bringing an ultimate sense of well being for those involved. Joseph Pilates noted that the integration of the principles he developed,
“would help achieve balance, grace and fluidity.”
Regular classes, practice and dedication to the gentle, but precise, form of exercise can have a long lasting physical and mental impact. It can also have a huge effect on the flexibility of your body as you grow older.
Joseph Pilates himself said
“If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.”
The NHS note that
“Pilates has something to offer people of all ages and levels of ability and fitness from beginners to elite athletes. Apparatus can be used to provide support for beginners and people with certain medical conditions, as well as resistance for people looking to challenge their body.”
Pilates can also be beneficial for those with health challenges.
The charity ,Together against Cancer, praises the health benefits of Pilates, noting that Osteopaths, physiotherapists and general practitioners recommend Pilates as one of the most effective forms of exercise today.
“Pilates uses whole body movement, targeting specific muscle groups to elongate and strengthen and to re-educate movement patterns and rebalance the underlying muscular and structural systems in the body. An imbalance in these systems can create ongoing pain and difficulty with movement. Lengthened and strengthened muscles improve posture and overall fitness, restoring optimum physical function for each individual body and stage of life. When long-standing patterns shift, practitioners feel an increased sense of freedom in their bodies and their lives.”
Ann practises and teaches Pilates in Pembrokeshire, and is currently offering paid online classes through Pembrokeshire County Council. She began learning the principles of Pilate at retirement age when health issues challenged her.
“A long bout of sciatica meant that I was looking for some kind of strengthening routine and at that point I saw an advert for Pilates classes. These proved very effective in helping to mobilise me and I also discovered that it was the type of class that I enjoyed – involving precision, control and stretching the whole body.”
Ann’s enjoyment of Pilates and the benefits it brought her, as well as the desire for a change of job, led her to pursue a role teaching Pilates.
“After a number of years as a pupil, I then explored the chance to train as a mat-work teacher. This was prompted by approaching retirement and my aim to find something completely different from my job. I duly did the basic mat- work training over a period of about a year and did some part time teaching.
I subsequently became freelance teacher setting up classes of my own and I extended my training to complete Level 3 mat-work.”
Ann says the benefits of Pilates are as follows –
• Increased flexibility and strength, particularly of the back and abdomen
• Improved balance and coordination
• Increased lung capacity and circulation through the breathing exercises
• Posture and core strength are increased
• Bone density and joint health are improved
• Mind and body co-ordination intensified.
While there are many different exercises to choose from, Pilates often being compared with yoga, Ann notes the benefits of Pilates for her
“I find Pilates more dynamic and I am not so interested in the more spiritual side of Yoga. Pilates doesn’t provide a very aerobic form of exercise and needs to be supplemented with something to add a cardio element. However, the Pilates principles of centring, control, precision, breathing, concentration and finding a flow of exercises make it an excellent mind and body experience which I enjoy and find very satisfying.”
The impact on her health has been so beneficial, that Ann practises exercises every day and emphasises that she turns to Pilates if her sciatica flares up. She is also keen to share her knowledge and the benefits of Pilates with her students.
“I have found that I am able to keep flexible and my balance is good (certainly for my age). I try to do some exercises every day, even if it’s only 15-20mins, and that keeps me mentally alert and satisfied that I am maintaining the benefits. I enjoy teaching and sharing the experience; I like to do things precisely and try to pass that on to my students.
Many students have told me that they find the practice helps them to stay balanced and flexible; they enjoy the stretching that a class involves – often they will say that they didn’t feel like doing a class at the start but felt energised and relaxed afterwards.”
In terms of the future of Pilates, Ann emphasises the importance of finding the right class and fit for you.
“Pilates teaching is not regulated and there have been attempts to form some sort of professional association, but as it has a world-wide take-up, I think this will be difficult. Anyone can ‘teach’ Pilates and if they haven’t trained at all this could lead to injury.”
The NHS advice on Pilates also emphasises this
“It’s important to find a qualified teacher and a class suited to your level of fitness and ability. If you’re recovering from injury, you’re advised to check with a GP or relevant health professional on the suitability of certain exercises or movements before starting a class.”
Yet, Ann recognises the future for the exercise looks bright
“On a positive note, many athletes and dancers use Pilates to develop core strength. I was watching the racing the other day and the commentator said ‘the Pilates has worked’ about the performance of a winning jockey. As a leisure class it is increasing in popularity – over the 14 years I have been practising I have seen a number of classes start up locally.”
Although Ann’s classes, like many others, have moved online, she sees the benefit of face-to-face classes as something that can’t be replaced.
“Online classes have some benefit and I am pleased that we’ve been able to carry on with the Community Education group online. It isn’t ideal however as it is difficult to see what everyone is doing and teaching Pilates is often a hands-on practice, which of course is impossible online. For those reasons, it’s probably better for online groups to be people with experience or for beginners to be limited in what we can teach them.
It seems that Pilates has a lot going for it, and more people are looking to take up new forms of exercise to take care of their physical and mental fitness, as well as their general well-being. I know, from my own experience, that it’s made a big difference to my life.”
Find out more about Pilates exercises here.
Ann’s classes for all levels of experience, through Pembrokeshire County Council can be accessed here.
Beth Howes online Pilates classes are also suitable for all levels from beginners to intermediate level.
