A SIX-WEEK PILATES EXERCISE PROTOCOL FOR IMPROVING PHYSICAL AND MENTAL HEALTH-RELATED PARAMETERS

Main Problem: Pilates, a body-mind exercise method, has experienced increasing popularity in recent years, especially among young women. But there is not enough evidence whether this exercise method contributes to the physical or/and psychological condition of individuals. The aim of this study was to investigate the effectiveness of an original six-week Pilates mat exercise protocol on young females' health-related parameters including anthropometric features, emotional state, fatigue, and quality of life. Methods: Fifty-one sedentary females aged between 18 and 25 were randomly assigned to Pilates Exercise Group (n=25), and Control Group (n=26). Pilates Exercise Group performed a six-week Pilates mat exercise protocol whereas Control Group did not participate in any regular physical activity for six weeks. Anthropometric features, anxiety, depression, fatigue, and quality of life of the subjects were assessed at the baseline and after six weeks. Results: Weight (p=0.005), body mass index (p=0.005), waist (p<0.001), hip (p=0.002), and thigh circumferences (p<0.001), severity of anxiety (p=0.001), depression (p=0.001), and fatigue (p<0.001) significantly decreased in the Pilates Exercise Group after six weeks and vitality (p=0.005), and mental health (p=0.021) domains of quality of life increased. There were no significant differences in Control Group (p>0.005) after six weeks except anxiety (p=0.010), and fatigue (p=0.032). Conclusions: The current Pilates mat exercise protocol contribute to the physical, and psychological well-being of young females in terms of anthropometric features, emotional state, fatigue, and some domains of quality of life.