By Hannah McKimm
Many people are drawn to movement for the physical outcomes; improved strength, posture, flexibility or energy. But beyond what we can see or feel immediately, there’s a lot more going on under the surface every time we move our bodies.
I truly believe that knowledge is power, especially when it comes to our own health. So when we understand these internal changes, we’re more likely to approach movement not as something we have to do, but as an ongoing investment in our health and wellbeing.
1. Muscles, Joints and the Neuromuscular System
Each time you move, particularly with mindful control as in Pilates, you are reinforcing the communication between your brain and body. This process is known as neuromuscular control, and it plays a vital role in movement quality, injury prevention and overall strength.
Movement supports:
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Muscle fibre activation and strengthening
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Improved joint stability through activation of smaller stabilising muscles
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Increased proprioception (your sense of body position and control)
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Tendon and ligament health through progressive load and movement variability
This is especially important for injury prevention and postural integrity, both of which influence how efficiently and comfortably we move through daily life.
2. Cardiovascular and Respiratory Adaptations
Even in low-impact formats like Pilates, your cardiovascular and respiratory systems are activated. As your heart rate increases slightly and breathing becomes deeper and more rhythmic, several important processes occur:
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Improved circulation, delivering oxygen more efficiently to working muscles and tissues
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Enhanced lymphatic drainage, supporting immune health and reducing fluid stagnation
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Strengthening of respiratory muscles and mobility of the thorax, aiding overall breathing efficiency
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Reduction in resting heart rate over time
These adaptations can contribute to reduced fatigue, enhanced recovery, and improved exercise tolerance across other forms of movement as well.
3. Hormonal Regulation
Movement directly influences hormonal balance. Rather than disrupting hormonal function (as excessive or high-intensity training sometimes can), consistent, moderate exercise like Pilates supports hormonal health in several ways:
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Reduces cortisol, the primary stress hormone, supporting nervous system regulation
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Improves insulin sensitivity, which stabilises blood sugar and reduces energy dips
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Supports healthy oestrogen and progesterone levels, aiding cycle regulation, skin, sleep and mood
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Stimulates endorphin release, which improves pain tolerance, focus, and overall wellbeing
These effects are particularly relevant for women, as hormonal fluctuations throughout the menstrual cycle can influence energy, motivation, and recovery. Movement becomes a tool for hormonal balance rather than something that must always be adapted to it.
4. Brain and Nervous System Effects
The relationship between movement and brain function is well established. Regular physical activity enhances:
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Cognitive function by increasing blood flow to the brain
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Neuroplasticity, supporting the brain’s ability to form new neural connections
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Emotional regulation and mood stability through increased release of neurotransmitters like serotonin and dopamine
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Resilience to stress by balancing the autonomic nervous system
In practices like Pilates that require concentration and coordination, these neurological benefits are particularly pronounced, as they also train focus, spatial awareness, and mental clarity.
5. Systemic and Long-Term Benefits
Finally, movement has cumulative effects on whole-body health. These include:
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Stronger bones and connective tissues
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Improved immune function
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Improved sleep quality
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Reduced stress
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Improved overall quality of life
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Reduced risk of chronic health conditions
By understanding what’s happening internally, you can approach movement with greater intention, purpose and consistency. Knowing that it’s not just about today’s session, but about the way your body will function and feel in the long run.
Han x