“How many minutes of pilates a day” and “is 20 minutes of pilates a day enough” are great questions for those of us who want to be fit. Because exercising is probably number one in my plan for having good health.
Now I have to admit … I’ve only done Pilates once. It was offered at the Bikram Yoga studio I used to practice at in Sugar Land, Texas. But one hour of Pilates was *tough*, in my opinion. Of course, Bikram Yoga wasn’t for the pansies either. But I wasn’t used to Pilates. Now, every time I see hand weights, I rather flinch.
Let it be Assumed that Pilates is Effective Exercise
Some people, however, seem to do quite well with Pilates and I tend to think of it as more or less physically equivalent to yoga practice, such that I can respond to the query “is 20 minutes of Pilates a day enough” without undue fear of error. Since I’ve researched this question, and tested it, too, with regard to yoga.
The answer, of course, is … maybe. Well, probably. I’m going to use the yardstick of an appropriate exercise program for those over 50. If you read WebMd for this age group, you will find that they recommend 150 minutes a week of cardiovascular exercise. The query about Pilates for 20 minutes x 7 days a week gives you 140 minutes per week, pretty close to meeting WebMd’s standard. The CDC concurs, and lists “active forms of yoga” as “aerobic activity, AKA cardio. Which by my definition includes Pilates. The CDC page refers specifically to those over 65, but I figure us 50-somethings probably can follow their pattern. Unless we want to do more.
Some people, of course, don’t start exercising until late in life. I have to admit, I started exercising regularly in a gym when I was 50. But the 150 minutes a week seems reasonable to me for all active adults. I mean, if you’re a marathoner, it’s gonna take longer, but … 150 minutes is pretty good, if you’re doing that, you’re no couch potato.
If you want to be a purist, you could say that you need to do 22 minutes of Pilates a day, seven days a week, to meet the CDC standard, for 154 minutes total. Of course, I personally like to skip my morning yoga routine on Sundays. Is it bad to do Pilates (or yoga) every day? Probably not, as long as you’re not overdoing it.
So to answer the question conclusively, in my opinion, if you did 20 minutes a day of Pilates, and walked around your workplace, you’d be good. As you developed your practice, you might desire more challenge, which would drive you to work out longer. But it’s a start, and it’s a goal in itself. Twenty minutes a day is good.
I am a big proponent of this type of plan. If you do a manageable morning or evening workout of 15 to 20 minutes at home, you don’t need to go to the gym every day. Or even every other day, if you’re only trying for 150 minutes.
But Will 20 Minutes of Pilates a Day Change My Figure?
Yes it will, I promise. Especially if you combine the exercise with other health-conscious changes.
How Long Do I Have To Keep Doing It Before I See A Real Change?
The question of how long it will take to get your figure where you want it to be is something else. I would not take the video that says “20 minutes of Pilates for two weeks to a New You” as gospel. That said, if you stick with it, you will see a change and if you’re serious, a dramatic one.
Here’s An Example
Just last weekend I saw one of the women who’s been coming to the yoga studio for a few months. She started in a pink tennis skirt and matching top, a horrible outfit, and sat in the back. Like me, she was no longer a young woman, and you could see that she had once been “quite a number” but she seemed to have puffed out, become inflexible, I don’t want to say “gone soft” but something along those lines. Skin care and hair care are good, but, if your body is falling apart, the rest is unconvincing.
I thought she would quit, honestly. She looked like one of those rich women who never really had to try at anything. But she kept coming back. Then I saw her over last weekend …she was in the front of the room, and I had to admit: “My gosh! she’s starting to look like a yogini! It really is working! It must work for everyone!”
So keep at it. There’s one last thing. You know where the ad says “be the envy of your friends?” Well … being in good shape really will make you the envy of your friends. But they don’t have to envy, of course, they could just … do 20 minutes of Pilates or yoga every day at home. And they too would have done it too.
Let’s all be that person together, shall we?