Pilates, Mindfulness and Somatic Education.

The Pilates Method is a form of somatic education with the potential to cultivate mindfulness - a mental quality associated with overall well-being. However, controlled studies are needed to determine whether changes in mindfulness are specific to the Pilates Method or also result from other forms of exercise. This quasi-experimental study compared Pilates Method mat classes and recreational exercise classes on measures of mindfulness and well-being at the beginning, middle and end of a 15 week semester. Total mindfulness scores increased overall for the Pilates Method group but not for the exercise control group, and these increases were directly related to end of semester ratings of self-regulatory self-efficacy, perceived stress and mood. Findings suggest that the Pilates Method specifically enhances mindfulness, and these increases are associated with other measures of wellness. The changes in mindfulness identified in this study support the role of the Pilates Method in the mental well-being of its practitioners and its potential to support dancers' overall well-being.

Developing mindfulness in college students through movement-based courses: effects on self-regulatory self-efficacy, mood, stress, and sleep quality.

OBJECTIVE: This study examined whether mindfulness increased through participation in movement-based courses and whether changes in self-regulatory self-efficacy, mood, and perceived stress mediated the relationship between increased mindfulness and better sleep. PARTICIPANTS: 166 college students enrolled in the 2007-2008 academic year in 15 week classes in Pilates, Taiji quan, or GYROKINESIS. METHODS: At beginning, middle, and end of the semester, participants completed measures of mindfulness, self-regulatory self-efficacy, mood, perceived stress, and sleep quality. RESULTS: Total mindfulness scores and mindfulness subscales increased overall. Greater changes in mindfulness were directly related to better sleep quality at the end of the semester after adjusting for sleep disturbance at the beginning. Tiredness, Negative Arousal, Relaxation, and Perceived Stress mediated the effect of increased mindfulness on improved sleep. CONCLUSIONS: Movement-based courses can increase mindfulness. Increased mindfulness accounts for changes in mood and perceived stress, which explain, in part, improved sleep quality.

Effect of Pilates and taiji quan training on self-efficacy, sleep quality, mood, and physical performance of college students.

Methods of exercise such as Pilates and taiji quan, which have been shown to have beneficial effects on physical and mental characteristics, have been studied more often in samples of older participants. The purpose of this investigation was to examine the effects of a semester of either Pilates or taiji quan training on perceived self-efficacy, sleep quality and mood, as well as strength and balance in college-age individuals. Self-efficacy was found to be improved in the Pilates and taiji quan groups and there was a trend towards improvement in sleep quality. Mood was found to be improved significantly in the Pilates group while the taiji group showed a trend towards improvement. There were no changes or group differences in the strength or balance measures. Pilates and taiji quan are effective exercise modes to improve mental parameters in college-age individuals.