MARCH 2019 – BENEFITS OF A STRONG CORE

Your core could be considered as your body’s powerhouse by helping to stabilise in both static positions and movement.  A strong core can make it easier to do everything from swinging a golf club to reaching up for a glass from the top shelf or down to tie your shoes.

https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core

https://www.trifocusfitnessacademy.co.za/core-powerhouse-explained/

The anatomy of the core refers to and deep muscles.  When working your core it is essential to work the deeper muscles.  The core muscles consist of both superficial muscles groups and the deeper muscle groups which can assist in stabilising the body which are situated around the pelvis, lower back, hips and abdomen.

https://www.corebodyscience.com/pilates-101-where-is-your-powerhouse/

https://physioworks.com.au/FAQRetrieve.aspx?ID=31027

Not forgetting the all-important pelvic floor muscles which should be can be strengthened.  Once these muscles weaken it can cause incontinence and even prolapse.

http://www.pelvicfloorfirst.org.au/pages/working-your-pelvic-floor.html

http://pilates.about.com/od/technique/a/Pelvic-Floor-Muscles.htm

Poorly conditioned core muscles can make you more susceptible to poor posture, lower back pain and muscle injuries.

BENEFITS OF A STONG CORE INCLUDE:-

  • Improved stability and balance.
  • Improved control of movements
  • Improved posture
  • Less risk of slips, trips and falls
  • Improved support for the back

Pilates will help you strengthen your core along with many other benefits

 

FEBRUARY 2019 – WHAT IS PILATES

https://www.webmd.com/fitness-exercise/features/pilates-comeback#2

Pilates hit the scene many years ago and was invented by a man by the name of Joseph Pilates

https://www.verywellfit.com/joseph-pilates-founder-of-the-pilates-method-2704455

and since the invention of Pilates there have been many classes/exercises aimed at building core strength as well as flexibility and mobility.

There really is no workout like a pilates workout.  Pilates is ready for all walks of life whether you are young or old:- https://www.verywellfit.com/is-pilates-good-exercise-for-seniors-2704632

Pilates can complement other forms of training or it can be a practice done on its own.

Pilates follows 6 principals, some might say there are few more:-

Centering

Physically bringing the focus to the centre of the body, the powerhouse area between the lower ribs and the pubic bone.  Pilates exercises should be sourced from our centre

Concentration

If one brings full attention to the exercise and does it with full commitment, maximum value will be obtained from each movement.  This starts the mind and body connection within Pilates.

Control

Every Pilates exercise is done with complete muscular control.  No body part is left to its own devices.

Precision

In Pilates awareness is sustained throughout each movement.  There is an appropriate placement, alignment relative to other body parts and trajectory for each body part.

Breath

Joseph Pilates emphasized using a very full breath in his exercises.  He advocated thinking of the lungs as bellows – using them strongly to pump the air fully in and out of the body.  Most Pilates exercises coordinate with the breath and using the breath properly is an integral part of Pilates.

  1. Flow

Pilates exercise is done in a flowing manner.  Fluidity, grace and ease are goals applied to all exercises.  The energy of an exercise connects all body parts and flows through the body in an even way.

I hope the information is useful to you.  I will be posing more tips and hints on various subjects regularly so please visit my website again.

JANUARY 2019 – EXERCISE HELPS TO BUILD COMMUNITIES

At a time when public services are stretched to the limit the era of self-help is upon us.

https://www.gponline.com/gps-will-stretched-limit-nhs-faces-tough-winter/article/1498307

https://www.theguardian.com/commentisfree/2018/dec/02/the-observer-view-on-stretching-police-resources-to-the-limit

https://www.theguardian.com/society/2018/sep/01/children-social-care-services-councils-austerity

https://www.bbc.co.uk/news/education-46049154

Self-help is a part of taking responsibility for yourself and coming together as a community is another.  We can all help to elevate some of the burdens on our services.

At the present time there is little sense of community to help each other.

https://www.nytimes.com/2018/05/28/world/europe/uk-austerity-poverty.html

https://www.nytimes.com/2018/09/26/world/europe/uk-austerity-child-poverty.html

Times are changing and we must seek our own means of community and keeping well.  Exercise is capable of many wonders, it can slow the aging process, it can prevent health implications keeping people away from the Dr’s, it can improve mental health and it can bring a sense of community which builds a sense of wellbeing.

Humans are not solitary animals and we commonly do better working and living within a community.  Loneliness is not good and can be an influencing factor on mental health issues.

Exercise groups can be beneficial in more ways than one.

https://www.kentonline.co.uk/kent/news/improved-community-spirit-could-be-answer-to-chronic-illnesses-192055/

https://www.communityreachcenter.org/blog/exercise-helps-stay-centered/

https://www.dsr.wa.gov.au/about/benefits-to-the-community

https://www.independent.co.uk/life-style/fitness-goals-how-to-set-achieve-community-exercise-routine-barrys-bootcamp-joey-gonzalez-a8309926.html

DECEMBER 2019 – CHRISTMAS IS NEARLY HERE

I am not saying I don’t like Christmas but I cannot help at this time of year to feel for those who must dread Christmas for one reason or another be it loneliness or financial to name two both of which are detrimental to health both physical and mental.

https://ben.org.uk/ben-blog/loneliness-at-christmas/

https://www.forbes.com/sites/alicegwalton/2013/12/18/the-12-dangers-of-christmas-and-how-to-cope-with-them/

There does need to be more awareness for those who are less fortunate.  Evidence can be found to support the fact that those who are lonely and have less social interaction are more likely to have a shorter life span.

https://jomarchant.com/cure

Humans need a sense of community we are not solitary animals.  Hence another reason why I teach classes as this brings a sense of getting together, likeminded people and enjoy what we do together…..I hope.

This year more than ever people are in crisis so why not give to the local food bank:- https://www.trusselltrust.org/2018/11/27/foodbanks-christmas-2018/

We have one here in Faversham and at least two of the supermarkets collect on their behalf so why not throw a few extra tins in your xmas shop and provide a little something for those in desperate situations…..can you imagine not being able to do your Christmas shop and get the things that you want?

Should you find yourself alone at Christmas try a few of these tip and try to enjoy it is the main thing.

https://www.theguardian.com/uk-news/2015/dec/24/how-do-i-spend-christmas-alone-10-ways

Have a restful time over the Christmas period.

Back again in 2019 x

 

NOVEMBER 2018 – WHY EXERCISE CAN HELP YOU THROUGH XMAS?

Tis the season to continue your exercise regime not let it all go to pot because you haven’t got time.  I still hear of some people unfortunately asking why exercise?…….apart from the fact it can give you a better quality of life, here is one of life’s little stresses which occurs every year which exercise can help with.

https://www.rcpsych.ac.uk/mentalhealthinfo/treatments/physicalactivity.aspx

Christmas is upon us so parties to attend, late night shopping to see to, trawling the internet for ideas on who to get what, food to buy and prepare and so on…………

https://www.medicalnewstoday.com/articles/320295.php

https://www.skillsyouneed.com/ps/avoid-christmas-stress.html

Exercise subjects the body to challenges to help deal with stresses being mental stress and stresses in the environment as and when they occur.  By exercising that means you will be able to carry that extra bag home from the shops without it being an issue.  You can quickly sprint to the next shop before it closes.  Also you can stand strong and still have enough energy when it comes to getting in the shops for the January sales instead of the feeling of exhaustion after the festivities.

Exercise doesn’t just help the body cope with external stresses it can also help the mind deal with all the little extras Christmas brings for you to think about.

https://www.mentalhealth.org.uk/a-to-z/c/christmas-and-mental-health

Exercise can prevent you from being caught short when you need that burst of energy or that quick reaction to the environment that surrounds you.