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 decline that affects independence and quality of life, but Pilates offers a safe exercise option for people of all ages. This study aims to examine the effects of mat Pilates exercises on body composition and physical fitness characteristics in sedentary elderly women. A total of 24 inactive women participated in the study. The participants were randomly divided into two groups: the Mat-Pilates Exercise Group (MPG) and the Non-Pilates Group (NPG). The MPG performed 4 exercise sessions per week for 12 weeks. The participants' anthropometric characteristics, including body weight, BMI, circumference, and skinfold thickness, were evaluated before and after the 12-week exercise program, and physical fitness parameters such as grip strength, back-leg strength, vertical jump, and flexibility were also measured. The data obtained were statistically analyzed using SPSS 25.0. Independent samples t-test was used for between-group comparisons, and paired samples t-test was used to analyze within-group pre- and post-test differences. A p-value of less than 0.05 was considered statistically significant. When examining the pre-exercise measurements, no significant differences were observed in any of the characteristics (p> 0.05). When examining the post-test measurements, statistical differences were found in the upper right leg, upper left leg, hip circumference, and back strength values between groups (p<0.05). Significant differences were observed 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, mat Pilates exercises were found to improve physical characteristics and fitness levels in sedentary elderly women. Low-impact exercises like Pilates help reduce age-related physical decline and support elderly independence. Increasing exercise participation can also reduce social inequalities and age-related health issues. This research aligns with the UN Sustainable Development Goals, particularly ""Good Health and Well-being"" and ""Reduced Inequalities.""