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

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.