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Pilates and myokines good for the immune system: Does Pilates train balance?

It is well known that exercise is healthy and benefits the body in many ways. However, the exact processes in the body are increasingly being explained by modern research. One important factor was recognized in 2007 by the Danish researcher Bente Pedersen. She published a study that demonstrated a clear link between sport and the function of the immune system. Pedersen named the messenger substances she found, which are produced in the muscle cells during sport and strengthen the immune system, as myokines. To date, research has identified around 600 of these messenger substances, which act as true health artists – and can be stimulated very well with targeted Pilates training.

Table of contents:

What are myokines?
Pilates and myokines
- The importance of balance for the immune system
- Pilates exercises to strengthen the immune system and improve balance
Practical The role of a balanced diet
Boost your immune system with Pilates classes at Pilatesbee
FAQ

What are myokines?

In her research for a study in the early 2000s, Dr. Bente Klarlund Pedersen from the University of Copenhagen discovered a clear link between sport and the immune system. Her test subjects had increased levels of a previously unnoticed substance called interleukin-6 in their blood after training. The substance is produced by muscle cells and distributed throughout the body. Pedersen called these messenger substances “myokines”, derived from the Greek words “muscle” and “movement”. She published her findings in a study in 2007. This groundbreaking discovery provided the starting signal that led to the discovery of around 600 substances that are now summarized as myokines.

What is exciting here is not only the finding that myokines have an anti-inflammatory effect and stimulate the immune system. Researchers from Mannheim, Heidelberg and Hanover have succeeded in proving that another myokine called musclin, which is produced in the skeletal muscles belonging to the deep muscles, strengthens the heart muscle cells and can therefore play a decisive role in heart failure. Myokines are now classified as cytokines, and exciting research into their health benefits has only just begun.

Initial findings on confirmed connections between myokines and their function are shown in the following (incomplete) table from the Fujita Medical Journal 2023 (link: https://www.doi.org/10.20407/fmj.2022-020):

Myokines
Apelin
BAIBA, PGC-1α, irisin
Cathepsin B, BDNF, Hemopexin
IL-6, MIF
IL-15 IL-8
Myostatin, follistatin, IL-6, IL-7, IL-10
IL-15, IGF-1
PGC-1α, irisin, BAIBA, IL-6
SPARC, IL-6

Myokine function
Regulation of blood pressure (direct, indirect)
Promotion of fat metabolism, prevention of metabolic syndrome
Improvement of concentration, prevention of dementia, promotion of nerve cell growth
Promotion of sugar metabolism, diabetes prevention
Immune cell activation, prevention against infections
Regulation of muscle mass
Improvement in bone metabolism and bone formation
Strengthening of vascular walls, prevention of atherosclerosis
Inhibition of cancer cell growth

Full body workout

Gentle on the joints

Mental training

Strengthening the deep muscles

Pilates and myokines

Pilates is a sustainable full-body workout that has a positive effect on body, mind and soul. The slow movements and focused breathing improve concentration and performance. However, a special aspect of Pilates training is the active strengthening of the deep muscles, in which a variety of myokines are produced. Accordingly, Pilates is an ideal sport for actively and specifically promoting myokine production in order to strengthen not only the body but also the immune system.

The importance of balance for the immune system

From a medical perspective, what we call balance concerns the sense of balance. Its connection with the immune system is not always obvious at first glance, but numerous diseases of the immune system (including autoimmune diseases) are associated with balance disorders, dizziness and similar symptoms. And because all aspects of the body are interconnected, good balance goes hand in hand with a healthy immune system – and vice versa. If balance is trained accordingly, the immune system benefits, while a good immune system also benefits good balance.

Pilates exercises to strengthen the immune system and improve balance

Fundamentally, Pilates training is the optimal stimulation for muscle development down to the deep muscles. Pilates also uses breathing to support the targeted tensing of the muscles, but also to bring about their relaxation. It is important to perform the movements mindfully and slowly in harmony with your breathing. As a rule, the exercises are repeated between six and eight times at the beginning, with a later increase to ten to twelve times being common. Popular Pilates exercises for beginners to build up the deep muscles include

Arm scissors
Assisted Roll Up
Knee circles
Dead Bug

Pilates exercise arm scissors

Lying on your back, place your feet hip-width apart and slowly raise one arm straight up, while the other remains next to your side. Then alternate arm positions simultaneously while keeping your whole body still.

Pilates exercise Assisted Roll Up

With a seated starting position, place your feet hip-width apart and keep your back straight for this exercise. Now reach for your thighs with your hands. Now start to slowly round your back and rest it on the floor. While lying on the floor, inhale slowly and roll back up to a sitting position as you exhale.

Pilates exercise knee circles

Stand with your feet hip-width apart while lying on your back. Now lift one straight leg upwards while keeping your spine on the floor. Then slowly let your leg circle wider and wider while keeping your pelvis straight.

Pilates exercise Dead Bug

For this Pilates exercise, start lying on your back with your arms stretched upwards and your legs raised at a 90 degree angle. Exhale as you stretch your right leg and left arm towards the floor, hold the position as you inhale and return to the starting position as you exhale. Then switch.

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The role of a balanced diet

In order for the body to function well and for all metabolic processes, from the supply of nutrients to the elimination of foreign and residual substances, to take place properly, a variety of nutrients are required. A balanced diet is therefore also part of the Pilates philosophy. Pay attention not only to a varied and nutritious diet with lots of minerals, trace elements and vitamins, but also to a good supply of nutrients for muscle function. You can pay particular attention to your intake of proteins and complex carbohydrates, and to magnesium, calcium, potassium and sodium when it comes to micronutrients. In terms of vitamins, vitamin C (with zinc) ensures normal functioning of the immune system and cell renewal, while the vitamin B complex ensures a good supply for muscle metabolism.

Boost your immune system with Pilates classes at Pilatesbee

If you want to strengthen your health and your immune system, you can optimally promote myokine production with regular Pilates training. The valuable messenger substances promote your health in many ways, while Pilates gives you new strength and an improved sense of well-being in your body. Contact us today for a consultation or for your first Pilates training session at our Pilatesbee studio in Munich.

FAQ

What are myokines?

Myokines are a group of around 600 hormone-like messenger substances that are produced in muscle cells. They are said to have positive effects on physical health. These include reducing inflammation, improving metabolism and strengthening the immune system.

Can training with Pilates produce myokines?

As Pilates actively stimulates all muscle groups and especially the deep muscles, training with Pilates can help to promote the production of myokines.

What are the health benefits of myokine production through Pilates?

According to the latest research, myokine production improves metabolism, stimulates fat loss and promotes muscle building. Myokines also reduce inflammation, boost the immune system and stimulate regeneration after training.

Pilates and myokines good for the immune system: Does Pilates train balance?

What are myokines?

Pilates and myokines

The importance of balance for the immune system

Pilates exercises to strengthen the immune system and improve balance

Pilates exercise arm scissors

Pilates exercise Assisted Roll Up

Pilates exercise knee circles

Pilates exercise Dead Bug

The role of a balanced diet

Boost your immune system with Pilates classes at Pilatesbee

FAQ

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