Pilates & Weight Management
Pilates is not always thought of as an exercise for weight management. It is better known to improve core strength. You would jog, walk 10,000 steps a day or do high intensity interval training (HIIT) to lose weight. But if running or walking an extra mile, or lifting another 10 kilograms of weight is taking a toil on your knees, ankles or low back, research shows Pilates is a good alternative to lose the extra weight, while going easy on the joints.
WHEN WALKING IS A CHALLENGE
Walking is often recommended for weight loss, but walking can be a challenging task if you are overweight or obese, and have a history of knee pain or other musculoskeletal pain or injuries.
Obese adults have more load to carry. The greater load puts more stress on the joints of the lower body. Obesity also affects gait patterns, which make obese adults more prone to joint overload than non-obese adults when walking, according to a study in 2012 which examined the locomotion mechanics of obese adults and children.
According to the study, published in the journal Current Obesity Reports, obese adults preferred a slower walking speed of 1.2 metres per second, compared to non-obese adults of 1.4 m/sec. The slower pace allows for both feet to stay longer on the ground for “double support.” Balance is an issue because of the weight, according to the study.
HIGHER RISK OF KNEE OSTEOARTHRITIS
The study also found obese adults take wider steps and have more foot eversion — an ankle movement associated with flat foot — compared with non-obese adults. They also have stiffer ankles, which cause the joints closer the trunk such as the knees and hips to move more than normal when walking. The walking abnormalities increase the risk of premature knee osteoarthritis and other musculoskeletal injuries.
As a result, a more cautious approach should be taken when brisk walking is recommended, according to the study. Including activities to improve movement at the ankles, knees and hips should be considered to avoid joint overload and the risk of injuries.
If you are overweight and walking is a challenge, what can you do? Are there alternatives?
WHY PILATES
A 2021 analysis suggests Pilates as a “good option” to help manage body weight without over-loading the joints. Current data showed Pilates could “significantly decrease” body weight, body mass index (BMI) and body fat percentage in adults who are overweight or obese, according to the analysis.
The meta-analysis, published in the journal Frontiers in Physiology, reviewed 11 recent studies, which examined the effects of Pilates for weight loss. The studies involved 393 overweight and obese adults in total.
The weight-loss benefits were significant, and were more pronounced in studies which involved participants with obesity only and when Pilates was performed over a longer period of time. Pilates is a low impact exercise which is less stressful on the joints. As a result, Pilates is a good alternative treatment for weight loss, according to the analysis.
BENEFITS OF PILATES FOOTWORK
Another benefit of Pilates is the exercise is suitable for all age groups and fitness levels. For example, the Pilates Footwork — a series of ankle and leg exercises on the reformer — can help overweight and obese adults overcome gait challenges. A staple in Pilates reformer classes, the Footwork exercise series strengthens the ankles and legs, improves alignment and breathing.
Pilates Footwork makes ankle and leg exercises easier to do when you are a beginner. You can do them, so can you parents and even grandparents. As you become stronger, Pilates provides room for improvement. The Footwork advances to a single leg, or a jump exercise to further improve the ankle and leg strength, co-ordination and stamina.
On the other hand, if you are an advanced mover, who is always on your feet, Pilates Footwork let you take the load off your feet for a change. If your hamstrings, hip flexors or calves always feel tight after you exercise, take some weight off these muscles. Let them stretch and work in length on the reformer. Improving flexibility is another benefit of Pilates.
Walk, run and cycle better when you have better lower body flexibility. Whether you are new to exercise or a fitness pro, whether you are young or old, you can benefit from the Pilates footwork exercises.
NEW RESEARCH
Additionally, new research from America suggests low-impact ankle activities may be one of the best exercises you could do to increase the body’s metabolism. In 2022, research scientists from the University of Houston in Texas discovered the soleus — an ankle muscle — could play an important role in lowering blood glucose and lipids in the body, and improve metabolic health.
The study found the soleus muscle works at its best when the activity is kept low. You may not be sweating as much, but you are actually burning more glucose and lipids than walking or running by keeping the soleus muscle active. The results of the study suggest low-impact ankle exercises are worth doing and have more benefits than we realised.
MEET YOUR FITNESS GOALS
Footwork is an example of a Pilates exercise, which is helpful when you have gait challenges or lower body joint pain. Knee osteoarthritis is a risk factor when you are overweight, and walking and other leg exercises such as aerobics, jumping jacks and squats with weights can exert too much stress on the knee joints, particularly if you are just starting out to exercise. Pilates Footwork makes lower body exercises easier for you. There are other exercises which you would do in a Pilates class for a complete workout to lose weight.
Pilates is best known to improve core strength and reduce back pain. Research shows it is also a good exercise for weight loss. If your list of fitness goals include to lose weight, improve core strength, reduce back pain, have a full-body workout and more. Doing Pilates would tick a lot of boxes on your fitness list. So why not give Pilates a try?
Start today. Select from below the programme that best suits you:
Trim & Tone Programmes
Pilates 1-to-1
Are you looking to lose weight through exercise? Enjoy a full-body workout that is high on fun, and low in its impact on the knees and low back. What you will receive from the 1-to-1:
- A personalised Pilates session to suit your need; suitable from beginner to advanced
- Particularly helpful if you have specific tightness on the knees, low back or ankles and want to focus on the area/s
- Build up your strength and stamina: start slow on exercises you find difficult, take on more challenging exercises as you improve
- Improve core strength: trim and tone the abdomen
- Access to Personal Training for more strength training
- Also, access to Rehabilitation for pain relief, manual therapy is included in the session at no extra charge
Sign up for a trial today
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Manual Therapy
Manual Therapy is included in the Pilates 1-to-1 if musculoskeletal pain, such as knee, low back or shoulder pain is preventing you to exercise. What you will receive from the 1-to-1:
- An assessment of the pain and range of motion of the affected joint
- Manual therapy to loosen tension on the joint and area
- Improve your movement: bend over to pick up an item or raise you arm to reach above for an item without pain
- Receive stretching exercises which you can do at home
- Improve your knee, shoulder alignment with Pilates; embark on your weight loss goals with confidence;
- Receive exercise progression so you could improve further; exercise without fear of re-injury
Manual Therapy is inclusive of Pilates 1-to-1
Sign up for a trial today
(65) 6996 4396 or sign up below
Ankle Movement, One of the Best Activities for Metabolic Health
