Boost your mood, alleviate anxiety and improve your cognition with regular Pilates practice
The correlation between better mental health and physical exercise is now an accepted science across the globe with a broad spectrum of research producing compelling evidence of its ability to prevent or mitigate many common mental disorders such as depression and anxiety.
The body of evidence compiled over decades is sufficiently robust, according to a recent study in the National Library of Medicine, for it to be incorporated in national and international guidelines which recommend the inclusion of physical activity and exercise as therapeutic approaches for a range of mental disorders.
Studies have shown that intensity, duration and the nature of the chosen exercise is not overly important, rather it is the regularity and inclusion of exercise in our weekly routines that impacts our mental health in a positive way and likely reduces the mental health burden on our community more broadly.
Studies on the impact of Pilates in particular on the mental health of participants echoes those positive findings with a Science Direct study showing that Pilates resulted in a statistically large reduction in depressive symptoms, as well as anxiety and fatigue, while boosting overall energy levels among an elderly cohort.
The study concluded that the introduction of regular Pilates practice into the group had a profoundly positive effect on participants’ balance, muscle strength and quality of life.
Pilates, as founded by Joseph Pilates in the 1920s, posited at the time that “it may provide a valuable tool for every individual, regardless of age, gender, capacity or ability to utilise to enhance both physical and mental states”.
Classified as low-to-moderate intensity, Pilates is traditionally described as a mind-body exercise that focuses on core stability, muscular strength, flexibility, breathing and posture.
Clearly Mr Pilates was a man ahead of his time and would be both shocked and delighted to see the extent to which the practice he founded in the wake of the first world war had been embraced and practiced the world over.
Those who practice Pilates on a regular basis will no doubt agree with the scientific findings.
While it is know well known to promote strength and tone as well as improved flexibility and posture, there are a range of mental health benefits that it can provide that are perhaps less widely known among the broader population.
Using breathing to promote focus and mindfulness
As well as improving posture, balance, strength and flexibility, the mind body connection that it promotes and is premised on, relies on mindfulness and an awareness of the breath – one of Joseph Pilates’ 8 key principles – which helps supply oxygen to the muscles and remove waste products from the system.
As Flex Studio Founder Heather Thomas reinforces, the integration of the mind into physical exercise helps focus the mind inward and stop it wandering to the daily to do list, to financial commitments, the kids’ schedule or what’s on the menu for dinner.
“Our classes, which are focused on the classical Pilates technique as taught by Joseph Pilates, focus on directing the attention inward via incorporating the breath, feeling your muscles work and reconnecting with the body,” she said.
Reducing stress
Pilates, and exercise in general is also a well-accepted method of reducing stress levels. It can decrease the level of stress hormones such as cortisol while boosting endorphins – the body’s feel-good chemicals.
The use of controlled breathing, which has been linked to calming the nervous system, promotes purposeful breathing with each movement which means you are not only oxygenating the muscles you are promoting a sense of relaxation, peace and mind body connection.
Improving brain function and cognition
There is a growing body of evidence that supports the correlation between a reduced dementia risk and physical activity – with recent research suggesting that low to moderate physical activity three to four times a week had the potential to cut an individual’s risk of developing Alzheimer’s by 30%.
The study reported that the most physically active participants in the study were also the least likely to develop Alzheimer’s symptoms.
Pilates’ integration of mind and body challenges the brain and encourages stimulation, learning and memory. Physical activity increases blood flow to the brain which increases the size of the hippocampus which is responsible for memory.
Reduction of anxiety and depression
Pilates can alleviate symptoms of depression and anxiety by changing the levels of chemicals in the brain (serotonin, cortisol and endorphins), helping individuals move away from negative thought patterns, promoting stress release and enhancing mindfulness.
“Even for those not suffering from mental health disorders such as depression and anxiety, the opportunity that regular Pilates practice presents to create a self-focused, self-care routine – even if only for a limited period of time a few times a week – can prove to be a very important factor in promoting more positive mental health,” Heather said.
Better sleep
Those who practice Pilates regularly, anecdotally often report better sleep patterns. The calming and centring elements incorporated into Pilates practice can help prepare both the mind and body for rest and enhance the overall quality of sleep.
As is now also widely accepted, the quality of sleep we get is integral to experiencing better mental health and functioning as well as promoting optimal cognitive function and decision making.
While regular practice, as evidenced above, has an undeniably positive impact on our mental health, it can be a challenge to carry those benefits through on a longer-term basis. We may find ourselves reverting back to a more stressful state as we leave practice, only to have the day-to-day stresses of the world return.
Venturing out of the studio and out of your routine environment for your practice can take that mind body connection and positive impact on our mental health to the next level, according to Flex founder Heather who will lead Flex’s next retreat to Nepal in November.
“There is no doubt that Pilates is beneficial as a practice on both a mental and physical level, however removing oneself from their normal day to day environment, including those elements that are natural stress triggers, can elevate that mind body connectivity and therefore reduce stress levels demonstrably,” she explained.
“Taking that daily practice and adding in freshly prepared wholesome food, a serene natural environment and other stress reducing practices over the course of a number of days is so beneficial for those of us juggling the demands of daily life and trying to integrate self-care into increasingly demanding schedules.
“That opportunity to just step away, and to do so in a place like Nepal, which is known for its spiritual heart and natural unspoiled beauty, promotes longer term benefits for participants and help reduce those stress levels over the longer term.
“It can also promote and entrench healthy ways of managing stress and the demands of life that we can take back to our normal day to day lives and integrate in a healthy, sustainable, long term way.”
Flex Studio runs annual destination retreats; Join us for our upcoming annual Pilates retreat in the serene landscapes of Nepal, where you’ll reconnect with your body and mind. Set against the breathtaking backdrop of the Himalayas, this retreat is designed to enhance your physical well-being while promoting mental clarity and peace.
Join Heather Thomas, Founder of Flex Studios, on a transformative retreat in Nepal 17 – 23 November 2024, where you will experience a curated Pilates and gourmet adventure during the 6 nights getaway in the land where heaven meets earth. Immerse yourself in daily Pilates sessions led by Pilates Guru Heather Thomas. Weather permitting this will take place outdoors overlooking the stunning Himalayan Mountain range, or in the harmonious designed meditation halls. Take this opportunity to focus on your mental health, unwind, and return home feeling rejuvenated and refreshed.
Tantalise your taste buds with daily nourishing, unadulterated and flavoursome restorative meals directly from the farms to your table.
Spend two nights at the historic Dwarika’s Hotel, a luxury and award-winning ‘living museum’ and oasis amidst buzzing Kathmandu. Followed by four nights at the peaceful hilltop boutique resort in Dhulikhel, on the steppe of the Himalayas with uninterrupted mountain views, complete with a meditation maze, Himalayan salt chambers and organic garden.
For more information or to register please contact info@gourmetontour.com
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