Pilates is a form of low-impact exercise that emphasizes body alignment, core strength, and muscle balance. But what is pilates if we look at it as a blood pressure lowering technique? Over the past decade, several studies have investigated its effects on blood pressure in hypertensive patients.
Efficacy of Pilates on Blood Pressure
The study by González-Devesa et al. (2024) conducted a systematic review and meta-analysis, which included 11 studies with varying methodological quality. The results indicated that Pilates significantly reduced systolic and diastolic blood pressure by −4.76 mmHg and −3.43 mmHg, respectively. However, when comparing hypertensive and normotensive patients, the blood pressure reduction was not significant. This suggests that Pilates may not offer superior results compared to other exercise modalities.
Another study, a randomized controlled trial, investigated the combination of aerobic exercise with mat Pilates in hypertensive women. The study found that both interventions reduced ambulatory blood pressure. However, it did not provide a direct comparison of the magnitude of blood pressure reduction between the two.
Comparison with Other Exercises
Comparing Pilates to other forms of exercise, a study by Martins-Meneses et al. (2015) found that mat Pilates training reduced clinical and ambulatory blood pressure in hypertensive women using antihypertensive medications. This suggests that Pilates can be effective in managing hypertension, similar to other forms of exercise. A study by Cavina et al. (2021) found significant alterations in heart rate variability parameters after 12 weeks of Pilates training in healthy men, which could have implications for cardiovascular health. However, the study did not directly measure blood pressure changes. A randomized trial compared the effects of Pilates versus aerobic training on hypertensive subjects. The study concluded that the Pilates method was superior to aerobic training in controlling 24-hour monitored blood pressure, but aerobic training was better for functional capacity.
Other Blood Pressure Lowering Exercises
Aerobic Exercises
Aerobic or cardiovascular exercises are widely recognized for their benefits in reducing blood pressure. Activities such as walking, jogging, cycling, swimming, and dancing increase heart rate and improve the efficiency of the cardiovascular system. These exercises help in strengthening the heart and blood vessels, leading to improved blood flow and a reduction in blood pressure. Aerobic exercises have been shown to lower systolic blood pressure by an average of 3.9% in sedentary older adults who began an exercise regimen.
Isometric Exercises
Recent research has highlighted the potential of isometric exercises, such as wall squats and planks, in lowering blood pressure. Isometric exercises involve muscle contractions without movement, focusing on maintaining a position for a period of time. A large study published in the British Journal of Sports Medicine found that isometric exercises might be particularly effective for reducing both systolic and diastolic blood pressure. The study, which reviewed 270 trials with 15,827 participants, found that isometric exercise led to the greatest reductions in blood pressure, with an 8.24 mmHg decrease in systolic and a 4 mmHg decrease in diastolic pressure.
Other Recommended Activities
In addition to Pilates, aerobic, and isometric exercises, other moderate-intensity activities are also recommended for individuals with hypertension. These include gardening, brisk walking, and golf, which have clear cardiovascular benefits and can contribute to overall heart health and blood pressure management.
