Nowadays, stress can seem like just a regular part of life—and when most people think of ways to de-stress, exercise rarely comes to mind. There’s a good reason for that; high-intensity, impact-centric exercises can further raise stress hormones. However, one of the best ways to relax and clear the body of stress is through gentle but intentional movement—and this is where Pilates shines. Pilates for beginners purges the muscles of the hormones that increase stress while contributing feel-good endorphins and improving mood.
If you’re looking for an effective way to manage the stressful events in your life, give Pilates a try. You don’t need any prior experience; our instructors will teach you everything you need to know!
Understanding How Stress Works
Before you can understand why Pilates is so effective at combating stress, let’s first look at how the body responds to stressors. Whenever the body identifies a stressor (such as a frightening situation, a high-demand physical task, or something else), it releases two main hormones: cortisol and adrenaline.
Adrenaline is the hormone that makes the heart rate spike, such as when someone startles you. Cortisol increases glucose availability in the bloodstream allowing the body to respond more effectively and think quickly.
Unfortunately, the body can’t tell the difference between being chased by a bear and being busy at work; it treats both of them with the same level of severity. Aiding the body in purging cortisol and adrenaline is the best way to feel better after a stressful event and give the body rest.
Deep Breathing
Pilates is an exercise that focuses on intentionality. Participants are asked to hone in on form and breathing, taking deep breaths to center themselves. This deep breathing does more than just help you activate your core muscles.
Studies repeatedly show that deep breathing from the diaphragm stimulates the parasympathetic nervous system—that is, the part that is in control of resting.
Flipping the switch on the parasympathetic system is like hitting the brakes, stopping the sympathetic nervous system from producing more cortisol and instead removing it from the bloodstream.
This, combined with Pilates’ focus on mindfulness that draws the thoughts away from stressors and into the body, helps to remove the body’s sense of panic.
Low-Impact Physical Activity
Another reason that Pilates is an ideal exercise for managing stress hormones is because it is low-impact but still an effective type of exercise. Cortisol and the glucose it generates are tied to the muscles, and moving the muscles helps to push these unwanted stress hormones out.
However, strenuous activity causes more cortisol and adrenaline to release into the body to keep it safe from injury and improve performance.
In contrast to intense exercise, though, low-impact exercises get the muscles moving without stressing the body. This can push cortisol out of the muscle tissue, where it can be more easily processed.
Nervous System Activation
Removing stress hormones from the body is not the only reason that Pilates is a great method of calming down. This type of intentional, strength-building exercise also releases endorphins—chemicals released by the hypothalamus and pituitary gland that create good feelings, like pain relief and improved mood.
They’re what cause the “high” that people experience after exercise, and they signal to the body that everything is all right.
Men and Women
Pilates is a great stress reduction tool for anyone, but men and women will experience other hormonal effects differently. From the ncbi.nlm.nih.gov study, exercise reduces the level of circulating sex hormones in the body, such as estradiol and DHEA.
High estrogen levels are associated with ailments such as breast cancer, so exercise may lower cancer risk and can also reduce the symptoms of other hormonal challenges, such as menopause.
The study concluded, “The findings emphasize the benefits of physical activity for women.” For men, exercise prompts an increase in testosterone.
Because testosterone is responsible for managing a man’s bone density, red blood cell production, and other essential body functions, Pilates is a good way to stay healthy even beyond just strengthening the muscles and improving balance and stability.
Reduce Stress in Pilates for Beginners Class with RTR
The body is certainly no stranger to stress hormones in today’s busy world, and existing in a constant state of low-level panic can lead to excess strain on the heart and nervous system.
Take care of your body by helping it to purge cortisol and adrenaline and get back to a state of calmness and rest. Try a Pilates for beginners class to equip you with everything you need to start seeing stress reduction through exercise, even if you’ve never seen a Pilates reformer before.
