Pilates for Sedentary Individuals

The global rise in physical inactivity represents an escalating public health crisis, with the proportion of insufficiently active adults projected to reach 35% by 2030. Office workers are at the highest risk due to prolonged occupational sitting; a lifestyle factor heavily linked to various musculoskeletal disorders. While maintaining an upright posture relies on the synergistic coordination of deep core muscles, extended sitting disrupts this muscular balance, leading to chronic postural decay. Although Pilates is proven to improve core muscle thickness, enhance physical fitness, and alleviate low back pain, existing literature shows high variability in training durations (ranging from 6 to 16 weeks) and lacks definitive conclusions regarding its long-term, residual effects post-intervention. Consequently, it remains unclear whether the benefits of Pilates can be sustained once the structured training stops. Therefore, this study aimed to investigate the efficacy of Pilates on core stability and physical fitness among sedentary individuals, providing insights into sustainable exercise interventions.

Inclusion Criteria: * Aged between 18 and 59 years. * Had a Body Mass Index (BMI) of ≥ 23 kg/m2. * Engaged in sedentary activities (sitting) for more than 7 hours per day. * Passed the Physical Activity Readiness Questionnaire (PAR-Q) assessment. * Did not currently participate in any other exercise programs or physical activities during the study period. Exclusion Criteria: * Had visual impairments that could not be corrected with corrective lenses or glasses. * Had a medical history of spinal or lower extremity surgery. * Had medical conditions or received medications that affected balance and gait, such as neurological diseases or benign paroxysmal positional vertigo (BPPV). * Pregnant during the study period. * Had severe pain in any part of the body (pain score ≥ 7/10). * Inability to follow the research procedures.