Can I Do Asian Pilates with Health Conditions? - Reverse Health | Help

During midlife, women’s bodies are no strangers to pain. Whether it is pain from injury, general wear and tear, or illness, the thought of exercising with medical conditions can feel like an uphill battle.

If this is you, don’t worry, there is a solution. Asian Pilates.

Asian Pilates is a gentle form of exercise that combines classic Pilates, Tai Chi, Qigong, and yoga, which can help build muscle, flexibility, and function.

In this article, we discuss Asian Pilates. We explore what it is, how it helps women in midlife, and how it can be applied to address knee pain, back pain, and thyroid issues.

Understanding Asian Pilates in Reverse Health

Below, we discuss the core principles around Asian Pilates, how it differs from traditional Pilates and yoga, and why it works for women in midlife.

What Asian Pilates is and its Core Principles

Asian Pilates combines the principles of Pilates, yoga, and traditional Chinese martial arts Tai Chi and Qigong.

Sources explain that Pilates is a gentle, flowing form of exercise, based on 50 simple, repetitive movements. Based on the principles of the “five essentials”: breathing, cervical alignment, rib and scapular stabilization, pelvic mobility, and utilizing the transverse abdominis. These are used to develop motor unit recruitment, energy efficiency, and performance.

Tai Chi is a traditional martial art that focuses on mind-body practice. Originating from China in the seventeenth century A.D., it utilizes repetitive flowing and meditative movements.

Sources highlight that it provides physical benefits such as enhanced balance and strength. While additional studies explaining its psychological and quality of life benefits, including knee pain, low back pain, cardiovascular disease, and Parkinson’s disease.

Meanwhile, sources explain that Qigong is a mind-body practice that harmonizes the body, mind, and spirit using gentle movement combined with breathing and mindfulness. Utilizing a variety of traditional Chinese energy exercises to facilitate the flow of qi (vital energy).

Studies reveal that yoga can help decrease chronic non-specific lower back pain. Like its counterparts, it helps to improve mind-body practices.

Asian Pilates combines the gentle and specific movements of Pilates. The flowing and meditative movement of Tai chi and the harmonizing principles of Qigong are used to enhance physical and psychological function.

How it Differs from Traditional Pilates or Yoga

Asian Pilates differs from traditional Pilates or Yoga as it combines traditional Chinese martial arts and practices.

While Pilates and yoga share similarities in their gentle, flowing movements and holds, Asian Pilates integrates traditional beliefs and principles of Tai Chi and Qigong, including meridian theory (energy pathways), breathwork, and intentions.

This can influence movements, using specific poses and moves to promote smooth Qi circulation, which is used to promote health.

Why it’s Ideal for Midlife Women and Low-Impact Needs

Like Pilates and yoga, the gentle nature of Asian Pilates is excellent for midlife women who require low-impact exercise.

Pilates, Tai Chi, and Qigong all utilize poses, holds, and gentle flowing movements, removing any impact.

This is excellent for women who experience pain. This enables women with joint injuries to the ankles, knees, hips, or back to strengthen muscles and joints without the risk of aggravation.

Can I Do Asian Pilates with a Medical Condition?

You can do Asian Pilates with a medical condition, provided that you monitor your condition during and after your training.

Designed for All Levels — Including Those with Limitations

Asian Pilates can be tailored to suit all levels, including individuals with limitations. Pilates, yoga, Tai Chi, and Qigong, like most forms of exercise, offer introductory and foundational movements that are great for beginners.

These movements also tend to be more gentle, require less balance, and strength. These can also be scaled for those with functional and physical limitations, allowing even the most inexperienced individuals the chance to improve their fitness and health.

Importance of Listening to Your Body and Moving Mindfully

No one knows or understands your body better than you do, which is why you must listen to your body.

While Asian Pilates’ movements are gentle and accommodating, concentration is still required to perform the movements and ensure existing medical conditions are not aggravated.

If you do experience pain, discomfort, or symptoms related to your condition, stop the exercise immediately and consult your doctor or healthcare practitioner.

When to Modify or Skip Certain Movements

Modifying or skipping movements is an excellent way to ensure you are still exercising without risking injury.

Modifying movement enables you to still get the benefit of the movement, without the unwanted strain on the muscle or joints. This may be reducing the duration of poses, holding on for balance support, or modifying resistance. Performing modified versions may also help you develop the strength, mobility, and balance required for full movement.

Meanwhile, skipping movements can be done by identifying exercises that you cannot perform due to functional and medical limitations. Identifying these before also allows you to find alternatives to round out your workout.

Practicing with Thyroid Issues

The thyroid is an organ that is responsible for regulating metabolism, growth, and development. However, when this is a dysfunction, sources indicate it can result in cardiovascular, metabolic, neuromuscular, musculoskeletal, and psychiatric disorders.

For example, there are two common types of thyroid disorders: Hyperthyroidism (overactive) and hypothyroidism (underactive).

Hyperthyroidism can result in heart rhythm changes, muscle weakness, loss of muscle mass, and altered bone architecture, leading to decreased bone density.

Hypothyroidism results in altered bone physiology, poor body mass index measurements, muscle weakness, and leads to hormone and metabolic disorders.

Below, we discuss how to perform Asian Pilates with thyroid issues, and how it may be used to support hormone balance, metabolism, and energy levels.

How Asian Pilates Supports Hormone Balance and Metabolism

Asian Pilates can be used to support hormone balance and metabolism. Sources show that mindfulness and controlled movements reduce stress and lower cortisol levels. While additional sources highlight Tai Chi’s ability to decrease cortisol.

Meanwhile, Tai Chi has been shown to improve metabolism (fasting blood glucose, total cholesterol), while studies highlighted that Pilates positively affected metabolism, reducing body weight, BMI, basal metabolic rate, and body fat percentage.

Managing Fatigue or Energy Fluctuations

All components of Asian Pilates (Pilates, yoga, Tai Chi, Qigong) can help manage fatigue and energy levels. Evidence indicates that Pilates reduces fatigue and improves sleep quality.

Tai Chi also exhibits benefits, such as reducing fatigue, sleep disturbances, and depression. Improved sleep not only means reduced fatigue, but it also means more stable energy levels, which can enhance quality of life.

Gentle Routines that Complement Thyroid Health

Thyroid issues can result in muscle and bone weakness, which means care must be taken when exercising.

Asian Pilates’ beginner movements complement the needs of women with thyroid issues. The gentle, flowing nature of each movement means strength, muscle mass, and bone density can be developed with relatively low risk.

Practicing with Back Pain

Studies reveal that up to 23% of adults worldwide suffer from chronic low back pain. Sources indicate that lower back pain is more prevalent in women than men, with women after menopause more likely to suffer.

Combined with declining estrogen levels, which is shown to result in loss of muscle and bone mass, ultimately impacting strength and function.

During this time, physical activity is essential for maintaining muscle mass, bone density, and strength. However, achieving this while experiencing lower back pain can feel like an uphill battle.

Fortunately, Asian Pilates can help. Below, we discuss how practicing Asian Pilates can be used to address low back pain, including how to perform flood work, use props, and modify movements to meet your needs.

Core-Strengthening and Posture-Improving Benefits

Asian Pilates, a combination of Pilates, Tai Chi, Qigong, and yoga, is an excellent combination for strengthening the core and improving posture.

Studies show that core strengthening exercises are effective for decreasing pain, improving function, and enhancing core strength in patients with non-specific lower back pain.

Research shows that Pilates exercises were effective for decreasing lower back pain compared to no exercise and non-specific exercise. Sources explain that it is a valuable tool for improving posture. This is likely due to Pilates’ focus on the “five essentials”.

Meanwhile, yoga is shown to improve postural control, which is the ability to maintain balance while sitting, standing, or moving. Tai Chi shows similar benefits to postural balance.

Combined into Asian Pilates, these modalities develop greater core strength and postural benefits, which can be beneficial for addressing lower back pain.

How to Avoid Strain During Mat or Floor Work

Asian Pilates is gentle; however, additional measures should be taken to ensure you are comfortable when performing mat and floor work.

Floor sessions should be performed with a proper mat that not only provides cushioning, but all grip. This can be supported with a rug pad, which will stop the mat from slipping on the floor.

To support the back positioning when lying, which includes maintaining a neutral spine, a relaxed neck, with their knees bent and feet on the mat.

Many Asian Pilates movements increase difficulty by lifting the torso, legs, and arms. Doing this from a stable position will not only provide balance but also comfort, reducing strain.

Recommended Modifications and Props

The back can be supported through modifying movements and using props. Poses utilize different limb and torso positions simultaneously to increase resistance.

Fortunately, one of the best things about Asian Pilates is that these can be modified to suit your experience level. This can include keeping your feet on the floor, moving one limb at a time, or performing movements in the lying position.

Props are also an excellent tool for modifying exercises and improving comfort. A towel under the head or behind the knees can reduce pressure on the neck and lower back.

Resistance can be applied using Pilates balls, resistance bands, and hand weights. This can be done gradually in small increments to ensure you are challenging yourself without risking injury.

Practicing with Knee or Joint Injuries

Knee and other joint injuries can cause pain and dysfunction, which can make it difficult to exercise and develop strength.

Research shows that 70% of all women will experience the musculoskeletal syndrome of menopause. This presents musculoskeletal pain, loss of muscle mass, loss of bone density, increased risk of fracture, and increased tendon and ligament injury.

For women with pre-existing joint injuries, the potential for further damage is enough to scare them away.

Asian Pilates offers gentle intervention that loads joints and strengthens muscles. Below, we discuss low-impact adaptations, how to avoid joint pressure, and how to use support.

Low-Impact Adaptations for Knee Sensitivity

Asian Pilates uses several different interventions to reduce the impact on sensitive knees. These include:

• Decrease Range of Motion: Individuals with knee injuries may struggle to bend their knees under load due to pain or lack of muscle mass. Limiting the range of motion can help introduce a movement and develop strength while limiting aggravation.

• Remain on the Floor: Asian Pilates contains several low-impact exercises, including leg curls, single-leg bridges, and weight shifts. These strengthen the legs without bending the knees.

• Use Hand Support: Use a chair, railing, or table to support your weight and balance. This will enable you to perform movements through a greater range of motion without placing so much weight on your joints.

Avoiding Pressure on Joints

Reducing pressure on your joints can be done using support and performing exercises in the lying position.

Performing movements in the lying position removes direct pressure from the knees, distributing it across the body. This allows the hips, legs, and ankles to move while supported by the torso or freely against gravity.

Using Wall, Chair, or Cushion Support

Using a wall, chair, or cushion can provide comfort and support. Below, we highlight the different forms of support and their benefits.

• Walls: Walls can be used in the standing and lying positions to modify resistance. Exercise such as wall push-ups, wall planks, and lying wall bridges reduces joint stress and helps you gradually increase strength.

• Chair: Chairs are excellent for support, as they are accessible and can be used with many exercises. They can be used to improve balance for movements such as standing holds and poses. Body weight exercises, such as squats or lunges, use a chair for balance and support the body weight.

• Cushion Support: Cushions can be used to support the head, lower back, or behind the knees to reduce joint pressure. This is extremely useful for Asian Pilates, as a large number of exercises are performed in the lying position.

Other Medical Considerations

Asian Pilates is an extremely safe form of exercise; however, considerations must be made for medical reasons. We discuss when to consult your doctor, how to adjust your intensity based on your condition, and signs to rest during your training.

When to Consult Your Doctor Before Starting

We recommend consulting your doctor before commencing your Asian Pilates routine if you have any significant musculoskeletal or existing conditions.

Those with existing musculoskeletal disorders, including tears, sprains, or recent operations, should speak to their doctor or physical therapist to ensure they are cleared to train.

Women who have a chronic illness such as cardiovascular disease, cancer, osteoarthritis, osteoporosis, chronic obstructive pulmonary disease (COPD), and hypertension should also be cleared. While these will likely all improve with Asian Pilates, there may be variables related to your condition that should be considered before participating.

Adjusting Intensity Based on Your Condition

There are several ways your training can be adjusted to accommodate your health condition. Here is a list of conditions and ways to modify your training.

• Cardiovascular Disease: Start your sessions slowly and perform your session at a low intensity. Perform a warm-up followed by beginner exercises. This will help keep the intensity low, resulting in a lower, more stable heart rate. Additionally, maintain hydration before, during, and after the session.

• COPD: Start slow, low intensity, short sessions, and focus on gradually increasing duration each session. During the session, concentrate on breathing and performing each movement with correct technique.

• Low Back Pain: Perform sessions in the lying position, while focusing on controlling your breath, bracing your core, and correct technique. Props may also be used for comfort and support, helping you to develop core strength. Focusing on these elements will reduce intensity and slow your sessions down.

• Osteoarthritis: Begin your sessions with a warm-up, taking particular care of your affected joints. Focus on breathing, technique, and engaging the target muscle specific to each exercise.

• Osteoporosis: Lower your intensity, focusing on maintaining a neutral spine while avoiding spinal flexion and rotation, especially on the floor. Aim to incorporate weight-bearing, balancing exercises, and use resistance bands to develop strength.

If you do have a condition, we recommend performing your session with a qualified instructor and listening to your body. If an issue arises, speak to your instructor and your healthcare professional immediately.

Signs to Pause or Rest During a Session

If you are in pain or feel the session is aggravating your condition, take a break or stop your session. Pausing will help you evaluate how you are feeling and stop you from hurting yourself and risking setbacks.

Getting Help and Guidance

Taking on a new exercise program is exciting; however, there are so many things to learn, it can be confusing to know where to start. In this section, we explore how to contact Reverse Health for advice, access tailored plans, and join the community.

How to Contact Reverse Health Support for Movement Advice

To get more information and guidance for your Asian Pilates, we recommend contacting Reverse Health Customer Support. This can be done with the following directions:

Reverse Health App - Email

1. Open Reverse Health.
2. Tap My Profile icon (top right corner).
3. Tap the “Settings” tab.
4. Select “Contact”.
5. Select “Help”.
6. Scroll down the “Contact us” page until you find our email address.

Reverse Health App - Chat

1. Open Reverse Health.
2. Tap My Profile icon (top right corner).
3. Tap the “Settings” tab.
4. Select “Contact”.
5. Tap “Messages”.

Reverse Health Website - Chat

1. Go to the Reverse Health home page.
2. Click on the option menu (top right corner).
3. Click on “Need help?”.
4. Click on the hovering chat speech icon in the bottom right corner.

Accessing Tailored Plans or Alternative Workouts in the App

Reverse Health not only has Asian Pilates, but it also contains different styles of exercise specifically tailored to women over 40.

Here is how to access the tailored plans and alternative workouts on the Reverse Health app.

Alternative Workouts

1. Open Reverse Health.
2. Tap the “Fitness” tab (bottom of the page).
3. Scroll through alternative exercise styles.
4. Tap your desired workout.

Tailored Meal Plans

1. Open Reverse Health.
2. Tap “Meal Plan” tab (bottom of the page).
3. Scroll down to view weekly meals.

Joining the Community for Motivation and Shared Experiences

Here at Reverse Health, we believe our community is a big part of what makes our platform so great. That’s why we have a dedicated Reverse Health community group with over 90,000 members who share their knowledge, challenges, and wins.

You can access the Reverse Health Group using the following directions:

1. Open Reverse Health.
2. Tap the “Gro” tab (bottom right corner).
3. Tap the “Community” tab.
4. Tap the “Let’s go” button.

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