Pilates & Immunity

By Francine Rodrigues

There is no doubt about the importance of exercising for our physical and mental health, especially in times of a pandemic. The body affects the mind, and the mind affects the body, so we need to look at the whole - like we do in Pilates! Practicing Pilates is a great outlet for our mind and invigorates our body, right?

All these uncertainties and unexpected changes caused by the pandemic resulted in physical and mental disorders that left some of us discouraged and not feeling like doing anything - or even afraid!

So I'm going to give you a good reason to let go of this discouragement, and get moving right away - maybe even do “The Hundred”!

There has never been so much talk about our immunity than in recent years. The immune system helps our body fight against invading microorganisms and maintain the body's equilibrium.

Is there a way to make the immune system stronger? The answer is yes!

The immune system begins to form itself in the fetus, but it tends to decline with age. The immunity becomes less active to defend our body and more active for the development of inflammatory processes - which can even trigger diseases such as type 2 diabetes, depression, and cardiovascular diseases. This happens because of the presence of a substance called cytokines, which can stimulate both pro-inflammatory and anti-inflammatory responses.

Physical activity increases the release of cytokines in balance, resulting in an advantage for the body. But in order to have this positive immune response and stimulate immune cells with anti-inflammatory characteristics, you need to practice moderate-intensity exercise regularly.

But how do you do this?

The good news is that Pilates is a great way to strengthen your immune response. It is predominantly a moderate intensity exercise and, with regularity and consistency, will help you boost your immunity.

In 2020, the WHO updated the guidelines increasing the weekly physical activity recommendation in order to fight against a sedentary lifestyle. The minimum recommended for moderate exercise is 150 to 300 minutes per week, and at least two days a week for muscle-strengthening activities. That would be the equivalent of 2-5 Pilates classes a week.

There are many benefits to having an active lifestyle. A single session immediately improves sleep quality, reduces anxiety, and reduces blood pressure. In the long run, it can prevent chronic diseases such as dementia, depression, heart disease, stroke, type 2 diabetes, and eight types of cancer.

So don't let discouragement or fear decide for you! Just keep moving!

You can check this information on the CDC and WHO websites:

https://www.cdc.gov/physicalactivity/index.html

https://apps.who.int/iris/bitstream/handle/10665/336656/9789240015128-eng.pdf