Pilates is often praised for its ability to improve core strength, flexibility, and posture. These benefits not only contribute to better mobility and balance but also play a key role in maintaining cardiovascular health by enhancing circulation, reducing stress, and supporting overall heart function. It’s a go-to for people looking to enhance their mobility, alleviate back pain, or build functional strength. But beyond these well-known benefits, Pilates also has a surprising impact on cardiovascular health. It’s a low-impact yet highly effective way to support heart health, improve circulation, and help regulate key metabolic markers like blood pressure and cholesterol.
Studies have shown that consistent Pilates practice can help reduce stress, lower blood pressure, and even aid in weight management – all crucial factors in maintaining cardiovascular health. For example, research published in Pub Med found that participants engaging in a Pilates programme experienced significant improvements in heart rate variability, an important indicator of cardiovascular fitness. Heart rate variability refers to the variation in time between heartbeats, and higher variability is associated with better autonomic nervous system function, reduced stress, and a lower risk of cardiovascular disease. Meanwhile, a separate study in the Journal of Aging and Physical Activity demonstrated that older adults who practiced Pilates regularly saw reductions in systolic blood pressure and resting heart rate, contributing to overall heart health.
While Pilates is often associated with dancers, athletes, or those recovering from injury, its benefits extend far beyond these groups. People of all ages, fitness levels, and health backgrounds can see improvements in both their physical and mental well-being. From young professionals seeking stress relief to older adults looking to maintain mobility and heart function, Pilates offers something for everyone. And for postmenopausal women, it could be a game-changer for cardiovascular health, as recent research highlights.
The Study: Pilates and Cardiometabolic Risk in Postmenopausal Women
A recent study published in the International Journal of Environmental Research and Public Health set out to examine the effects of Mat Pilates on cardiovascular risk factors in postmenopausal women. Given that postmenopausal women are at an increased risk of developing heart disease, high blood pressure, and metabolic disorders due to hormonal changes, the researchers wanted to see whether a 12-week Pilates intervention could make a difference.
The study recruited 44 postmenopausal women, dividing them into two groups: one with a single cardiometabolic condition (such as high blood pressure or elevated cholesterol) and another with multiple conditions (two or more risk factors). Both groups completed Mat Pilates sessions three times per week for 12 weeks. Researchers tracked their blood pressure, body composition, dietary intake, and blood markers before and after the programme to determine whether Pilates had a measurable impact on their health.
The results were telling. The women with a single condition saw the biggest improvements, particularly in systolic blood pressure, which dropped by an impressive 13 mmHg on average. Diastolic blood pressure also decreased significantly, though to a slightly lesser extent. Triglyceride levels – a key marker of metabolic health – fell significantly in this group, while those in the multiple-condition group saw no meaningful reduction. Interestingly, glycated haemoglobin (HbA1c), an important marker of blood sugar control, decreased in both groups over time, showing that Pilates had a positive effect on metabolic health overall.
However, body composition remained largely unchanged, suggesting that while Pilates had significant internal health benefits, it may not be enough on its own to drive weight loss or reductions in fat mass without additional lifestyle modifications.
The researchers concluded that Mat Pilates could be an effective tool for managing and reducing cardiometabolic risk in postmenopausal women, particularly those who are not yet dealing with multiple risk factors. While the effects were less pronounced in women with more complex conditions, the programme still contributed to improved metabolic function and better blood pressure regulation.
What This Means for Pilates Enthusiasts – Especially Menopausal Women
This study reinforces what Pilates instructors and enthusiasts have known for years – that Pilates is more than just a flexibility or core-strengthening routine. It has genuine, research-backed benefits for cardiovascular health.
For postmenopausal women, the benefits are particularly noteworthy. The hormonal changes that occur during menopause often lead to increased blood pressure, higher cholesterol levels, and an increased risk of metabolic disorders like diabetes. Finding safe, accessible, and enjoyable ways to manage these risks is crucial – and Pilates fits the bill perfectly.
Unlike high-impact exercises that may be less appealing or practical for some older adults, Pilates is gentle on the joints while still offering substantial physiological benefits. This makes it a sustainable long-term option for heart health, particularly for individuals with joint issues, as it allows them to engage in regular physical activity without placing undue stress on their bodies. It encourages deep breathing, controlled movements, and engagement of the stabilising muscles, all of which contribute to better circulation, improved oxygen delivery, and more effective heart function.
Additionally, the stress-reducing effects of Pilates cannot be overstated. Chronic stress is a major contributor to cardiovascular disease, and the mindful, breath-focused nature of Pilates helps lower cortisol levels and promotes relaxation – key factors in heart health.
While the study found that Mat Pilates alone may not significantly alter body composition, this may be due to the need for additional resistance training or dietary modifications to produce significant changes in fat mass and muscle tone., it remains a valuable addition to a heart-healthy lifestyle. Combined with aerobic exercise (such as walking or swimming) and a balanced diet, Pilates can be a powerful tool in maintaining long-term cardiovascular health, especially for those going through menopause and beyond.
Final Thoughts
Whether you’re a seasoned Pilates practitioner or just considering incorporating it into your routine, the evidence is clear – Pilates is a fantastic way to support your cardiovascular health. With benefits ranging from lower blood pressure and better metabolic control to reduced stress and improved circulation, there are plenty of reasons to roll out your mat and start moving.
For menopausal women, in particular, this study adds another layer of motivation to stay consistent with Pilates. Hormonal fluctuations during menopause can impact cardiovascular health by increasing blood pressure, altering cholesterol levels, and contributing to metabolic changes. Pilates provides a holistic approach to counteracting these effects, making it an ideal choice for long-term heart health. It’s a safe, sustainable, and highly effective way to help counteract the cardiovascular risks associated with aging and hormonal changes. So, the next time you engage in a Pilates session, know that you’re not just working on your flexibility and core – you’re doing something great for your heart, too.
References
- Batista, J.P., et al. (2025). The Influence of Mat Pilates Training on Cardiometabolic Risk Factors in Postmenopausal Women. International Journal of Environmental Research and Public Health, 22(56). Click here to review the full research article.
- Gouveia SSV, et al. (2022). Heart Rate Variability and Respiratory Muscle Strength in Patients With Type II Diabetes Practicing Pilates. Curr Diabetes Rev, 18(6):e280921196866. Click here to review the full research article.
- Journal of Aging and Physical Activity (2022). Pilates and Cardiovascular Health in Older Adults: A Longitudinal Study.
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Recent research highlights the incredible health benefits of Pilates, particularly for cardiovascular and metabolic health. A 12-week Mat Pilates programme was shown to reduce systolic blood pressure by 13 mmHg in postmenopausal women with a single cardiometabolic condition, while also improving blood sugar control and metabolic function. These findings reinforce how Pilates can be a powerful tool for heart health, stress reduction, and overall well-being—making qualified Pilates instructors more in demand than ever.
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Recent research highlights the importance of exercise in managing cardiometabolic risks during menopause. Studies show that postmenopausal women have a higher prevalence of hypertension, and hormonal changes can lead to a 3% increased likelihood of multimorbidity with each additional year of life. A 12-week Mat Pilates programme was found to reduce systolic blood pressure by 13 mmHg, demonstrating how structured movement can be a powerful tool in improving cardiovascular health during this life stage. With the right training, you can help women navigate menopause with confidence, strength, and vitality.
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