EFFECTS OF 12 WEEKS OF MAT PILATES EXERCISES ON BODY COMPOSITION AND PHYSICAL FITNESS CHARACTERISTICS IN SEDENTARY ELDERLY WOMEN
The growing elderly population faces physical and mental declines that impact independence and quality of life, but Pilates offers a safe exercise option for all ages. This study aims to explore the effects of 12 weeks of mat Pilates exercises on body composition and physical fitness characteristics in sedentary elderly women. A total of 24 inactive women were involved in the study. The participants' age, height, body weight, and BMI values were found to be 59.03 ± 6.21 years, 1.58 ± 0.07 m, 74.92 ± 6.59 kg, and 29.90 ± 1.66 kg/m², respectively. Participants were split into two groups randomly: the Mat-Pilates Exercise Group (MPG) and the Control Group (NPG). The MPG performed 4 exercise sessions per week for 12 weeks. The MPG (Mat Pilates Group) performed 4 exercise sessions per week for 12 weeks, while the NPG did not engage in any exercise program during this period. The participants' anthropometric characteristics, including body weight, BMI, circumference, and skinfold thickness, were evaluated both before and after the 12-week exercise program, along with physical fitness parameters such as grip strength, back-leg strength, vertical jump, and flexibility. The data obtained and recorded were analyzed statistically with the SPSS 25.0 software package. A p-value smaller than 0.05 was deemed significant. When examining the pre-exercise measurements, no meaningful differences were observed in any of the Characteristics (p> 0.05). When examining the post-test measurement for inter-group comparisons results statistical differences were found in the URL, ULL, HC and BS values (p<0.05). For all that changes within the groups, meaningful differences were found between the pre-test and post-test measurements for all fat tissue and physical fitness characteristics in the MPG group (p<0.05). As a result, we can say that mat Pilates exercises brought about improvements in physical characteristics and fitness levels in sedentary elderly women.