Beating the Fall Blues with Pilates
As the autumn air settles in, temperatures drop, and the days begin to grow shorter, many of us begin to feel the effects of the “fall blues”. The transition from summer’s warmth and long days to the cooler, shorter days of fall can evoke a range of emotional responses - from excitement for cozy evenings to a lingering sense of sadness, fatigue, and anxiety. Staying physically active is one of the most effective ways to manage these mood changes. Exercise and movement naturally boosts mental health by releasing feel-good endorphins, reducing stress, and promoting better sleep - all of which are essential for emotional well-being. While most forms of physical activity can be helpful, Pilates provides a unique approach that goes beyond just physical exertion. Through its emphasis on mindful movement, breath work, and connection between the body and mind, Pilates helps to restore both physical vitality and emotional balance, making it a perfect antidote to fight the fall blues and boost overall mental health!
The Activity Advantage:
Engaging in regular physical activity is one of the most effective ways to support mental health. Exercise triggers a series of biological events that leads to numerous health benefits. High-intensity exercise causes a release of endorphins, the body’s natural “feel-good” chemical, often leading to the well-known “runner’s high”. However, for most people the real long-term benefits come from sustained low-intensity exercise. This type of movement stimulates the release of neurotrophic proteins from the brain called brain-derived neurotrophic factor (BDNF). BDNF enhances neuroplasticity and brain function. Neuroplasticity refers to the brain’s ability to adapt and form new connections and it plays a particularly important role in relieving symptoms of depression and anxiety. The hippocampus is an area of the brain that regulates mood. Individuals who experience sustained symptoms of depression typically have a smaller hippocampus. Studies have shown that exercise-induced BDNF activity helps restore hippocampus size and function thereby reducing symptoms of depression and improving overall mental well-being.
The Pilates Advantage:
As you now know, physical activity is a powerful tool for tackling depressive symptoms. But if you're looking to elevate your mental wellbeing even more, Pilates is the perfect way to do so. With its unique blend of movement, mindfulness, and breath work, Pilates offers a fun and effective way to boost both your mood and your mind! While Pilates has traditionally been less studied then other forms of exercise for reducing depressive symptoms, emerging research is increasingly highlighting its mental health benefits. Recents studies have shown that Pilates can significantly reduce symptoms of depression and anxiety, demonstrating noticeable percentage reductions in these symptoms. The psychological benefits of a long-term pilates practice are believed to be driven by several key factors such as increased serotonin levels, reduced sympathetic nerve activity, and reduced feelings of isolation.
One of the key elements in pilates is its emphasis on breathing techniques. This part of pilates may be the key driver in lowering stress hormone levels and increasing serotonin levels. Serotonin is a key hormone that regulates mood and is responsible for making you feel good! Additionally, the controlled movements associated with pilates help the body reduce mental clutter and stress. This helps to reduce sympathetic nerve activity allowing your body to fully recover after exercise and enhance brain function. Finally, pilates encourages a team approach by working with your pilates instructor! This teamwork based approach fosters feelings of community and collaboration while reducing feelings of isolation which can be a main driver of depression.
Want to give pilates a try today? Set up your free discovery call here !
References
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Alizadeh Pahlavani H. Possible role of exercise therapy on depression: Effector neurotransmitters as key players. Behavioural Brain Research. 2024;459:114791.
Fleming KM, Herring MP. The effects of pilates on mental health outcomes: A meta-analysis of controlled trials. Complementary Therapies in Medicine. 2018;37:80-95.
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Mokhtari M, Nezakat Alhossaini M, Esfarjani F. The Effect of 12-Week Pilates Exercises on Depression and Balance Associated with Falling in the Elderly. Procedia - Social and Behavioral Sciences. 2013;70:1714-1723.