As we age, maintaining mental health becomes just as important as caring for our physical well-being. For older women, especially those leading inactive lifestyles, finding ways to improve mental health can feel dauting. However, a recent study highlights a simple yet powerful solution: physical activity. Specifically, Pilates and aerobic exercise significantly enhance mental health in inactive older women, offering a natural and accessible way to improve overall well-being.
The Study: Pilates vs Aerobic Exercise
A 12-week study involving 75 inactive older women compared the effects of Pilates and aerobic exercises on mental health. Researchers divided participants into three groups: one group practiced Pilates, another engaged in aerobic exercise, and a control group remained inactive. Using the Goldberg General Health Questionnaire, the team assessed mental health outcomes, including depression, anxiety, and overall psychological well-being.
The results were striking. While both Pilates and aerobic exercise groups showed improvements in mental health, Pilates stood out as particularly effective in reducing symptoms of depression. This suggests that the mindful controlled movements of Pilates may offer unique benefits for emotional health. However, both forms of exercise proved valuable, emphasizing the importance of physical activity as a whole.
Why Physical Activity such as Aerobic Exercise Matters for Mental Health
Physical activity has long been associated with improved physical health, but its impact on mental health is equally profound. Exercise releases endorphins, the body’s natural mood elevators, and reduces stress hormones like cortisol. For older women, who may face unique challenges such as loneliness, grief, or age-related health issues, regular exercise can be a lifeline.
Pilates, with its focus on core strength, flexibility, and mindful breathing, not only improves physical fitness but also encourages a sense of calm and focus. Aerobic exercise, on the other hand, boosts cardiovascular health while providing an energizing outlet for stress relief. Together, these activities offer a holistic approach to mental health and physical well-being.
Telehealth and EMDR Therapy: Complementary Support
While exercise is a powerful for mental health, it’s important to recognize that it’s just one piece of the puzzle. For those seeking additional support, telehealth services and therapies like Eye Movement Desensitization and Reprocessing (EMDR) can be invaluable. Telehealth makes mental health care more accessible, allowing individuals to connect with professional from the comfort of their homes. EMDR therapy, often used to treat trauma and anxiety, can complement physical activity by addressing underlying emotional challenges.
Practical Tips for Getting Started
For older women looking to incorporate Pilates or aerobic exercise into their routines, here are a few tips:
- Start Slow: Begin with low-impact exercise and gradually increase intensity.
- Find a Community: Join a local class or online group to stay motivated and connected
- Listen to Your Body: Pay attention to how your body responds and adjust accordingly
- Combine Activities: Mix Pilates and aerobic exercises to enjoy the benefits of both.
Conclusion
The connection between physical activity and mental health is undeniable, especially for older women. Whether it’s the mindful movements of Pilates or the energizing rhythm of aerobic exercise, staying active can transform not only physical health but also emotional well-being. By embracing these practices, older women can take proactive steps toward a healthier, happier life.
For those seeking additional support, telehealth and therapies like EMDR can provide the extra care needed to address mental health challenges. Together, these tools create a comprehensive approach to well-being, empowering individuals to thrive at any age.
Dr. Sara C is a top-rated therapist specializing in EMDR, CBT, and DBT therapies. Serving clients across Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX, she is dedicated to providing the best telehealth therapy in California, Texas, and Oregon.
In case of a mental health emergency, please call 911 or seek immediate professional help.
Source:
Soori, S., Heirani, A., & Rafie, F. (2021). Effects of the aerobic and Pilates exercises on mental health in inactive older women. Journal of Women & Aging, 34(4), 429–437. https://doi.org/10.1080/08952841.2021.1924576