The Effects of Pilates Mat Exercises on self-rated health Levels, Body Mass Index and Flexibility in Middle Age Sedentary Women

Goal: This study examines the effects of 10-week Pilates Mat exercises on body mass index (BMI), flexibility and self-rated health level in middle aged women. Method: The experimental group comprises middle aged female voluntary participants in the Pilates mat exercise program at Akdeniz University Sports Facilities in Antalya (n28), and the control group includes middle aged sedentary volunteers (n14). The experimental group members were given 60 minutes of Pilates mat exercise 3 days a week for 10 weeks. The control group members did not participate in any exercise program. Flexibility test, BMI measurements and the questionnaire about self-rated health level were applied to both groups before and after the exercises. Statistical results were obtained using the SPSS 21.0 package program. As the experimental group showed normal distribution, the parametric test of Paired Sample T-Test was applied. Since the normal distribution was not applicable and the sample volume was not large enough in the control group, a nonparametric test, the Wilcoxon Signed Rank Test, was used. Findings: There was no statistically significant difference in BMI values between the pretest and posttest averages in the experimental group (p>0.05), while a statistical significance was found in the flexibility values and self-rated health levels (p<0.05). There is no statistically significant difference in BMI and flexibility values between the pretest and posttest averages (p>0.05) in the control group, while the self-rated health levels were statistically lower in the control group (p<0.05). Conclusion: It was revealed that regular 10-week Pilates exercises increase self-rated health and flexibility values in middle age women. These results indicate that Pilates exercise is a substantial method in improving flexibility performance. Pilates exercises should be performed regularly, as they have positive effects on quality of life