Home-Based Pilates Exercise Regimen Can Alter the Balance and Trunk Mobility of Non-Exercising Middle-Aged Women: A Pilot Study

Nita Bandyopadhyay, Tuhin Das

Abstract


Background: Technological inventions are promoting a sedentary lifestyle. With aging limited physical activities result in postural instability, falls, and mobility reduction, for which the two physical fitness components - balance and flexibility play indispensable roles. Among many exercise protocols, Pilates is one of the most beneficial regimens for developing core muscle strength, balance, flexibility, and aerobic capacity in middle-aged women. Purpose: The purpose of the current pilot study was to examine the influence of a nine-week home-based Pilates exercise (HBPE) program on the balance and trunk mobility of middle-aged women. Methodology: This pilot study adopted a quasi-experimental design with 40 non-exercising middle-aged women (age 40–60 years) who were purposively enrolled in a Pilates exercise group (PEG, n=20; mean age= 52.05±5.93 years) and a Control group (CNG, n= 20; mean age= 51.90±5.88 years). The PEG was exposed to three weekly sessions of 50–60 minutes for nine weeks of Pilates exercises, while the CNG used to perform only their daily usual activities. One-leg stand test, Timed up and go test, and Sit-and-reach test had been administered twice before and after the intervention of the HBPE program to evaluate their static balance, dynamic balance, and trunk flexibility respectively. Result: Nine weeks of the HBPE program significantly influenced the static balance (t= -4.901, p=0.001, Δ% = 9.82), dynamic balance (t= 2.582, p=0.018, Δ% = -1.02), and trunk flexibility (t= -8.000, p=0.001, Δ% = 2.51) among the participants of PEG, while CNG showed no significant changes in those dependent variables. Conclusion: The current pilot study concludes that nine weeks of the HBPE program can significantly improve the balance and trunk flexibility of non-exercising middle-aged women and thereby can increase postural stability and trunk mobility.

Keywords


Aging, Sedentary lifestyle, Exercise, Postural balance, Mobility

Full Text:

PDF

References


Akhavan Rad, S., Mokhtar, N., & Kiwanuka, F. (2019). Effect of a Four Weeks Aerobic Training Intervention on Body Fat Percentage and Physical Fitness Indices among 5 to 6-year-old Obese, Overweight and Normal Weight Children: A Quasi-experimental Study. International Journal of Kinesiology and Sports Science, 7(1), 12–17. https://doi.org/10.7575/aiac.ijkss.v.7n.1p.12

Amaro-Gahete, F. J., De La O, A., Jurado Fasoli, L., Castillo, M. J., & Gutierrez, A. (2017). Fitness Assessment as an Anti-Aging Marker: A Narrative Review. Journal of Gerontology & Geriatric Research, 06(06), 1–7. https://doi.org/10.4172/2167-7182.1000455

Bains, B. S., Kaur, G., Sadeghi, H., Husain, A., & Singh, K. (2016). Trunk Flexibility Improvement in Response to Powered Assisted Exercise. International Journal of Kinesiology and Sports Science, 4(3), 50–53. https://doi.org/10.7575/aiac.ijkss.v.4n.3p.50

Bandyopadhyay, N. (2020). Role of low-cost multi-component exercise programme on aging of Indian women. Theory and Methods of Physical Education and Sports, 04, 62–66. https://doi.org/10.32652/tmfvs.2020.4

Bandyopadhyay, N., & Das, T. (2022). Effectiveness of Ten Weeks Community-Based Multicomponent Exercise Program on Physiological Health of Elderly Women. International Journal of Kinesiology and Sports Science, 10(4), 25–33. https://doi.org/10.7575/aiac.ijkss.v.10n.4p.25

Bandyopadhyay, N., Das, T., Biswas, A., & Mondal, D. (2023). Effects of Mindfulness-Based Stress Reduction Program on Mental Health of Non-Clinical Older Adults: A Systematic Review on Randomized Controlled Trials. International Journal of Aging Health and Movement, 5(2), 16-23. https://doi.org/10.7575/ijahm.v5i2.105

Bandyopadhyay, N., Das, T., Biswas, A., Mondal, S., & Koley, A. (2022). Effects of Exercise Interventions on Sleep Quality of Older Adults: A Systematic Review. International Journal of Aging Health and Movement, 4(2), 1-9. https://doi.org/10.7575/ijahm.v4i2.52

Barker, A. L., Bird, M.-L., & Talevski, J. (2015). Effect of Pilates Exercise for Improving Balance in Older Adults: A Systematic Review With Meta-Analysis. Archives of Physical Medicine and Rehabilitation, 96(4), 715–723. https://doi.org/10.1016/j.apmr.2014.11.021

Barranco-Ruiz, Y., & Villa-González, E. (2020). Health-Related Physical Fitness Benefits in Sedentary Women Employees after an Exercise Intervention with Zumba Fitness®. International Journal of Environmental Research and Public Health, 17(8), 2632. https://doi.org/10.3390/ijerph17082632

Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., Carty, C., Chaput, J.-P., Chastin, S., Chou, R., Dempsey, P. C., DiPietro, L., Ekelund, U., Firth, J., Friedenreich, C. M., Garcia, L., Gichu, M., Jago, R., Katzmarzyk, P. T., … Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462. https://doi.org/10.1136/bjsports-2020-102955

Bullo, V., Bergamin, M., Gobbo, S., Sieverdes, J. C., Zaccaria, M., Neunhaeuserer, D., & Ermolao, A. (2015). The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: A systematic review for future exercise prescription. Preventive Medicine, 75, 1–11. https://doi.org/10.1016/j.ypmed.2015.03.002

Cruz-Ferreira, A., Fernandes, J., Laranjo, L., Bernardo, L. M., & Silva, A. (2011). A Systematic Review of the Effects of Pilates Method of Exercise in Healthy People. Archives of Physical Medicine and Rehabilitation, 92(12), 2071–2081. https://doi.org/10.1016/j.apmr.2011.06.018

Długosz-Boś, M., Filar-Mierzwa, K., Stawarz, R., Ścisłowska-Czarnecka, A., Jankowicz-Szymańska, A., & Bac, A. (2021). Effect of Three Months Pilates Training on Balance and Fall Risk in Older Women. International Journal of Environmental Research and Public Health, 18(7), 3663. https://doi.org/10.3390/ijerph18073663

Donath, L., Roth, R., Hürlimann, C., Zahner, L., & Faude, O. (2015). Pilates vs. Balance Training in Health Community-Dwelling Seniors: A 3-arm, Randomized Controlled Trial. International Journal of Sports Medicine, 37(03), 202–210. https://doi.org/10.1055/s-0035-1559695

Dunsky, A. (2019). The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review. Frontiers in Aging Neuroscience, 11,318. https://doi.org/10.3389/fnagi.2019.00318

Eikema, D. J. A., Hatzitaki, V., Tzovaras, D., & Papaxanthis, C. (2014). Application of intermittent galvanic vestibular stimulation reveals age-related constraints in the multisensory reweighting of posture. Neuroscience Letters, 561, 112–117. https://doi.org/10.1016/j.neulet.2013.12.048

Faul, F., Erdfelder, E., Buchner, A., & Lang, A.-G. (2009). Statistical power analyses using G*Power 3.1: Tests for correlation and regression analyses. Behavior Research Methods, 41(4), 1149–1160. https://doi.org/10.3758/BRM.41.4.1149

Fernández-Rodríguez, R., Álvarez-Bueno, C., Ferri-Morales, A., Torres-Costoso, A., Pozuelo-Carrascosa, D. P., & Martínez-Vizcaíno, V. (2021). Pilates improves physical performance and decreases risk of falls in older adults: A systematic review and meta-analysis. Physiotherapy, 112, 163–177. https://doi.org/10.1016/j.physio.2021.05.008

Fleming, K. M., Coote, S. B., & Herring, M. P. (2020). An eight-week randomised controlled trial of home-based pilates for symptoms of anxiety, depression, and fatigue among people with MS with minimal-to-mild mobility disability: Study protocol. Mental Health and Physical Activity, 19, 100341. https://doi.org/10.1016/j.mhpa.2020.100341

Gale, C. R., Cooper, C., & Aihie Sayer, A. (2016). Prevalence and risk factors for falls in older men and women: The English Longitudinal Study of Ageing. Age and Ageing, 45(6), 789–794. https://doi.org/10.1093/ageing/afw129

Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I.-M., Nieman, D. C., & Swain, D. P. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Medicine & Science in Sports & Exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb

Hsieh, L.-C., Lin, H.-C., & Lee, G.-S. (2014). Aging of vestibular function evaluated using correlational vestibular autorotation test. Clinical Interventions in Aging, 9(1), 1463–1469. https://doi.org/10.2147/CIA.S67720

Huxel Bliven, K. C., & Anderson, B. E. (2013). Core Stability Training for Injury Prevention. Sports Health: A Multidisciplinary Approach, 5(6), 514–522. https://doi.org/10.1177/1941738113481200

Hyun, J., Hwangbo, K., & Lee, C.-W. (2014). The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females. Journal of Physical Therapy Science, 26(2), 291–293. https://doi.org/10.1589/jpts.26.291

Ivanenko, Y., & Gurfinkel, V. S. (2018). Human Postural Control. Frontiers in Neuroscience, 12, 171. https://doi.org/10.3389/fnins.2018.00171

Kloubec, J. (2011). Pilates: How does it work and who needs it? Muscles, Ligaments and Tendons Journal, 1(2), 61–66. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/

Kolomiitseva, O., Prikhodko, A., Bodrenkova, I., Hrynchenko, I., Vashchenko, I., & Honchar, R. (2022). Effect of Pilates training on respiration, joints mobility, and muscle strength in healthy middle-aged women with sedentary occupations. Acta Gymnica, 52(Article e2022.008), 1–8. https://doi.org/10.5507/ag.2022.008

Kostrominova, T. Y., & Brooks, S. V. (2013). Age-related changes in structure and extracellular matrix protein expression levels in rat tendons. Age (Dordrecht, Netherlands), 35(6), 2203–2214. https://doi.org/10.1007/s11357-013-9514-2

Kulik, C. T., Ryan, S., Harper, S., & George, G. (2014). Aging Populations and Management. Academy of Management Journal, 57(4), 929–935. https://doi.org/10.5465/amj.2014.4004

Liu, Y., Chan, J. S. Y., & Yan, J. H. (2014). Neuropsychological mechanisms of falls in older adults. Frontiers in Aging Neuroscience, 6(Article 64), 1–8. https://doi.org/10.3389/fnagi.2014.00064

Mayorga-Vega, D., Merino-Marban, R., & Viciana, J. (2014). Criterion-Related Validity of Sit-and-Reach Tests for Estimating Hamstring and Lumbar Extensibility: A Meta-Analysis. Journal of Sports Science & Medicine, 13(1), 1–14.

Michalska, J., Kamieniarz, A., Sobota, G., Stania, M., Juras, G., & Słomka, K. J. (2021). Age-related changes in postural control in older women: Transitional tasks in step initiation. BMC Geriatrics, 21(1), 17. https://doi.org/10.1186/s12877-020-01985-y

Nikić, N., & Milenković, D. (2022). The Impact of the Pilates Program on the Mobility of Middle-Aged Women. Sports Science and Health, 23(1), 42–47. https://doi.org/10.7251/SSH2201042N

Palazzo, C., Klinger, E., Dorner, V., Kadri, A., Thierry, O., Boumenir, Y., Martin, W., Poiraudeau, S., & Ville, I. (2016). Barriers to home-based exercise program adherence with chronic low back pain: Patient expectations regarding new technologies. Annals of Physical and Rehabilitation Medicine, 59(2), 107–113. https://doi.org/10.1016/j.rehab.2016.01.009

Presta, V., Galuppo, L., Condello, G., Rodà, F., Mirandola, P., Vitale, M., Vaccarezza, M., & Gobbi, G. (2023). Receiver Operating Characteristic Analysis of Posture and Gait Parameters to Prevent Frailty Condition and Fall Risk in the Elderly. Applied Sciences, 13(6), 3387. https://doi.org/10.3390/app13063387

Pyskir, M., Pyskir, J., Ratuszek-Sadowska, D., Sebastian, J., Bosek, M., Hagner-Derengowska, M., & Hagner, W. (2016). Stabilność posturalna starszych kobiet przed i po dziesięciu tygodniach ćwiczeń metodą Pilates= Postural stability of elderly women before and after ten weeks of Pilates exercises. Journal of Education, Health and Sport, 6(12), 243–258. http://dx. doi. org/10.5281/zenodo. 198452

Ramezani, S., Biniaz, S. A., Yaghoubi, M., & Asadollahi, N. (2021). The Effect of Selected Pilates Exercises on Balance, Blood Pressure, and Body Composition of Inactive Healthy Elderly Women. Journal of Vessels and Circulation, 2(1), 17–26. https://doi.org/10.32598/JVC.2.1.76.2

Sadeghi, H., & Shojaedin, S. S. (2021). The Effect of Virtual Reality on Postural Stability and Fall Risk Assessment of Older Women. Women’s Health Bulletin, 8(1), 37-43. https://doi.org/10.30476/whb.2021.89163.1092

Sekendiz, B., Altun, Ö., Korkusuz, F., & Akın, S. (2007). Effects of Pilates exercise on trunk strength, endurance and flexibility in sedentary adult females. Journal of Bodywork and Movement Therapies, 11(4), 318–326. https://doi.org/10.1016/j.jbmt.2006.12.002

Sherrington, C., & Tiedemann, A. (2015). Physiotherapy in the prevention of falls in older people. Journal of Physiotherapy, 61(2), 54–60. https://doi.org/10.1016/j.jphys.2015.02.011

Siqueira Rodrigues, B. G. de, Ali Cader, S., Bento Torres, N. V. O., Oliveira, E. M. de, & Martin Dantas, E. H. (2010). Pilates method in personal autonomy, static balance and quality of life of elderly females. Journal of Bodywork and Movement Therapies, 14(2), 195–202. https://doi.org/10.1016/j.jbmt.2009.12.005

Su, C.-H., Peng, H.-Y., Tien, C.-W., & Huang, W.-C. (2022). Effects of a 12-Week Pilates Program on Functional Physical Fitness and Basal Metabolic Rate in Community-Dwelling Middle-Aged Women: A Quasi-Experimental Study. International Journal of Environmental Research and Public Health, 19(23), 16157. https://doi.org/10.3390/ijerph192316157

Vieira, N. D., Testa, D., Ruas, P. C., Salvini, T. de F., Catai, A. M., & Melo, R. C. (2017). The effects of 12 weeks Pilates-inspired exercise training on functional performance in older women: A randomized clinical trial. Journal of Bodywork and Movement Therapies, 21(2), 251–258. https://doi.org/10.1016/j.jbmt.2016.06.010

Williams, N. (2017). The Borg Rating of Perceived Exertion (RPE) scale. Occupational Medicine, 67(5), 404–405. https://doi.org/10.1093/occmed/kqx063




DOI: https://doi.org/10.7575/aiac.ijkss.v.11n.3p.36

Refbacks

  • There are currently no refbacks.


Bookmark and Share


License URL: https://creativecommons.org/licenses/by/4.0/

2013-2023 (CC-BY) Australian International Academic Centre PTY.LTD.

International Journal of Kinesiology and Sports Science

You may require to add the 'aiac.org.au' domain to your e-mail 'safe list’ If you do not receive e-mail in your 'inbox'. Otherwise, you may check your 'Spam mail' or 'junk mail' folders.