Pilates is a holistic exercise system designed to elongate, strengthen and restore the body to balance. Originally called “Contology”, it was developed by Joseph Pilates in 1912. Pilates, who was born in Mönchengladbach, Germany, claimed the inspiration for his method came to him during World War I, while he was being held at an internment camp. Pilates spent four years there, working with fellow internees developing his method of a system of exercises intended to strengthen the human mind and body, believing that mental and physical health were interrelated.

During the latter part of the War, it is reported that Joseph Pilates worked at a hospital with patients unable to walk. He attached bed springs to the hospital beds to help support the patients’ limbs, leading to the development of his famous piece of equipment known as the ‘Cadillac’. Adaptations of his equipment are still in use today in many Pilates studios.

Joseph Pilates moved to the USA in the early 1920s with his wife Clara, and together they developed and taught the method in their gym in New York in 1926.

A famous quote attributed to Joseph Pilates was “A man is as young as his spinal column.” Pilates believed the spine, was the key to physical and emotional well being. Neutral spine alignment is everything. “If your spine is stiff at 30,” he once said, you are old. If it is flexible at 60, you are young.”

Pilates is an effective form of exercise; it addresses underlying structural imbalances in the body, which can create ongoing pain and difficulty with movement. In Pilates practice, the whole body is considered. Lengthening and strengthening the muscles, improving posture and overall fitness and retraining dysfunctional movement patterns are key to restoring optimum physical function. Exercises are performed on spring-assisted apparatus or a mat.

The three principles of Pilates include: Breath, whole-body health and whole-body commitment; with the whole-body encompassing mind, body and spirit. These principles are traditionally cited as:

• Breath
• Concentration
• Centering
• Control
• Precision
• Flow

“Above all, learn how to breathe correctly.” – Joseph Pilates

In a 2012 systemic review of Pilates, published in Science Direct, Pilates was described as a “mind-body exercise that requires core stability, strength, and flexibility, and attention to muscle control, posture, and breathing.”

The health benefits of Pilates are numerous and include:

• improved flexibility.
• increased muscle strength and tone, particularly the abdominal muscles, lower back, hips and buttocks.
• balanced bilateral muscular strength.
• improved spine stabilization.
• improved posture.
• prevention of injuries related to muscle imbalances.
• improved coordination and balance.
• prevention of musculoskeletal injuries.
• increased lung capacity.
• improved concentration.
• stress management and relaxation.

The popularity of the Pilates has spread steadily since the day when Joseph Pilates opened his first studio. His method has become a worldwide phenomenon with over 12 million people practicing, and the numbers continue to grow due to its effectiveness and adaptability.

Pilates is the perfect full-body workout for older adults. Studies have shown that Pilates may improve bone density, especially among postmenopausal women. Pilates has also been shown to improve balance and gait through specific balance training and strengthening of the trunk, hips, legs, and ankles. Studies have also shown that Pilates’ smooth transitions and mindful controlled movements are an ideal formula to build strength and support, improving range of motion at the joints.

You don’t have to go to a Pilates studio to gain all the benefits of Pilates. You can try Pilates in the comfort of your own home. All you need is a yoga mat and the free downloadable PDF of the 34 basic mat exercises developed by Joseph Pilates. This free PDF includes links to demonstration videos for each of the 34 exercises.

Always check with your health care provider before beginning any new exercise program.