Pilates in digital age: improving balance, core stability, and functional fitness in older adults

This study aimed to evaluate the effects of a 20-week online Pilates program on balance, functional fitness, trunk strength, and stability in older adults.

Twenty-four participants (mean age: 76.3 ± 5.7 years) were allocated to a Pilates (PG; n = 14) or control group (CG; n = 10). The 20-week intervention occurred during the COVID-19 pandemic, with two 60-min online Pilates sessions/week. Single-leg stance and 8-foot timed-up-and-go were assessed for static and dynamic balance, respectively. Aerobic fitness was estimated using 6-min walk test. One-minute sit-up and core muscle strength and stability tests were used in PG to evaluate trunk strength and stability changes.

The mixed-model analysis revealed a significant treatment effect in the PG for the 6-min walk (Δ = 80.26 m; p = 0.017) and single-leg stance (Δ = 18.76 s; p = 0.02), while non-significant treatment effects were found for BMI and 8-foot TUG. A substantial impact of the intervention with large effect sizes on the sit-up test (Δ = 9.33 reps; p = 0.003; d = 1.09), and core strength and stability (Δ = 14.5 s; p = 0.014; d = 0.84) were found in the PG.

A 20-week online Pilates program improved balance, and cardiorespiratory endurance, core strength, and stability in older adults, supporting is effectiveness when in-person exercise is not possible, such as during lockdowns.