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How Pilates Supports Recommended Exercise Guidelines

Pilates exercises are 100 percent effective at building and maintaining strength and mobility and enhancing overall well-being. Learning and practicing Pilates promotes long-term health and fitness; complements recreational and competitive athletic conditioning; helps with recovery from injuries; and can support management of chronic, congenital or acute conditions including symptoms of neurological diseases such as multiple sclerosis.

In 2024, learning Pilates exercises is universally available for free. People can learn Pilates for free with a library book or by watching videos on the Internet. As its popularity and availability has grown, many people also learn Pilates in group fitness classes with and without equipment, or practice Pilates in private or semi-private training sessions with a qualified teacher.


We recommend Pilates as part of an exercise program that meets or exceeds recommended guidelines for adults including:

  • 150 minutes of moderate intensity exercise plus two strength training sessions a week


  • 75 minutes of vigorous intensity exercise plus two strength training sessions a week


Depending on your age, current fitness level and experience, and how fast a class is taught, a mat Pilates class is both moderate intensity exercise and strength training. 

The great thing about Pilates is that it plays well with others: when you practice Pilates, you get better at your other sports and activities, too.

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