There is so much talk about how our lifestyle affects our health. We would all prefer to live a long life. However, living for longer with ill health is no joke. We can easily access information about how to achieve healthy living. With the growth in online platforms such as Instagram and TikTok, it's never been simpler for anyone to offer advice on any subject. These "influencers" may be great at marketing themselves but may not have the qualifications or experience to advise others.
HEALTHSPAN - the length of time someone lives a healthy, productive life, not just alive. Differs from, LIFESPAN - the length of time a person is alive from birth to death.
There are many books as well as TV programs telling us how to live to be 100. The majority refer to the blue zones where it's not uncommon to have a larger than average population in this age range and older.
BLUE ZONES
Blue Zones include Loma Linda, California, Okinawa, Japan, Sardinia, Italy, Icaria Greece, and Nicoya, Costa Rica. They have a large population of people 100 years old and above. It seems the common thread to their healthy, longer life, is remaining active, eating a diet rich in natural foods mostly grown locally, good sleep, and community.
TRACKING YOUR HEALTH
We can keep track of various elements of our health. Monitoring Glucose levels, sleep, movement, heart rate, stress, and more can be achieved with unobtrusive pieces of jewelry. To block the effects of Electromagnetic Forces (EMFs) a small disc is attached to mobile phones and other Wifi devices.
CONTINUOUS GLUCOSE MONITOR (CGM)
They were originally developed to help diabetics monitor their Glucose levels without pricking their fingers every time. CGMs are now popular with people who want to avoid becoming pre-diabetic or developing type 2 Diabetes. The benefit of seeing how food and drinks affect glucose levels has also proved helpful for those wanting to keep a check on their weight. Glucose spikes brought about by high blood sugar levels may come after eating foods high in carbohydrates. We get a glucose response every time we eat, the trick is to eat in a way that avoids large after-meal sugar spikes. Knowing how certain foods affect your Glucose levels can help you make healthier choices. It's not always the obvious foods that react - everyone is different. Sometimes even those foods we consider healthy can raise levels.
WAYS TO AVOID GLUCOSE SPIKE AFTER EATING
- Limit highly processed foods that quickly turn to sugar, that are quickly digested and absorbed.
- Eat more fiber-rich foods that take longer to digest, so slow the release of glucose into the bloodstream. Beans, Legumes, and whole grains are good examples.
- Make a healthy plate - combine carbohydrates, fats, and proteins in balance Fats and proteins take longer to digest than Carbohydrates, slowing down the release of Glucose.
- Move after eating - no it doesn't mean you have to go for a run. Just avoid sitting for a long period directly after eating a meal. Take a gentle walk for 15 minutes - walk the dog, if you have one even a few household chores would work. Activity after eating will take blood away from your intestines reducing Glucose absorption.
Should you decide to try a CGM they're available without prescription in some countries. Here in France, for example, I could buy mine from Amazon with no problem. I'm not Diabetic, but was curious to see how my everyday eating regime affected my Glucose levels. I check my levels before a meal and then about an hour or so after to see if any changes have occurred. Currently, I use a CGM for 2 weeks a couple of times a year.
OURA RING
Oura Ring is a wearable device that tracks your biometrics - heart rate, body temperature, blood oxygen, and more. It also provides daily scores for sleep, readiness, and activity, and easily shares data with other devices you may have.
The ring is plain, made from Titanium. Data is easily accessible using their app. Once you're wearing the ring, data is continuously uploaded and updated every morning, weekly, and monthly reports are available making it simple to keep records of any changes. In addition to the personal information, the Oura app offers advice and information about improving health. http://ouraring.com
These are the two devices I use. There are other wearable health monitors - Fitbit and Smart watches offering health and fitness information and tracking. Finding one to suit your lifestyle, that you'll use consistently is important. I preferred the Oura ring to a smartwatch or Fitbit because I can easily wear it all the time.
BENEFITS OF TRACKING YOUR HEALTH
Whether your goal is to start or increase your level of exercise, lose some weight, or improve your sleep a wearable device will help. Changing habits that have taken a long time to develop takes time. The monitor will make you aware of any changes being made, or suggest the need to keep check on areas of your health. http://nualacoombspilates.com.temp.link/changing-habits
IN CONCLUSION
At a time when we are bombarded with ultra-processed foods, easily able to be sedentary monitoring our health is becoming more important. Just having our attention brought to our current situation regarding heart rate, weight, and glucose levels could be life-saving.
So you've heard about Pilates, or you've seen posters, you might have passed by my studio in La Grade Freinet or other studios where you live and wondered what it's about and if the hype is true. You wonder "What are the benefits of Pilates for you"?
I've been a student, teacher, and teacher trainer of Pilates for many years. I can say it's a system of exercise I've never become bored with. I'm not surprised when clients or student teachers realise how great it is.
NEW TO PILATES?
What Will It Do for You?
Whether you're new to Pilates and exercise in general or are a regular exerciser the benefits of Pilates are clear for everyone. There are 6 Pilates Principles although some schools mention 8 or 7 - Joseph Pilates, the creator of the technique didn't set down these principles but teachers who continued with his system thought a set of defining formulas would be helpful.
PILATES PRINCIPLES
Concentration: A fundamental principle - Pilates is a mind and body programme. When you work with concentrated effort, the effects are noticeable.
Centering: Pilates uses the deep abdominals - and those abdominals stabilise the body, once they're active the more superficial muscles can move the body safely.
Control: When Joseph Pilates developed his technique he called it Contrology. The aim of the technique is to work in such a way as to reduce the risk of injury from uncontrolled, sloppy movements. The exercises are not performed super slow, but from the inside out consistently and with quality.
Breathing: A full breath is recommended during all Pilates exercises to keep you alert but also to help with coordination, timing, and rhythm.
Flowing Movement: The aim of a well-organised Pilates class is to create a smooth, fluid transition between movements creating a sense of well-being and a stress-free workout.
CONSISTENCY IS KEY
Taking into account the Principles it's easy to see what Pilates can do for you - how regular Pilates classes can help to ease stress, strengthen, tone, mobilise and improve flexibility. All these qualities will improve your sports and reduce any potential for over-use injuries. Consider how many times you serve during a game of tennis or swing the golf club around 18 holes.
WHAT CAN PILATES DO FOR YOU?
Clients of all ages tell me how well they feel after a class using both the mat work system and the professional equipment. They tell me:
- How their sleep has improved
- How previously stiff joints are more mobile
- How their balance is better
- How their game of golf or tennis no longer ends with back pain
- How their posture has improved
PILATES IS NOT THE CIRCUS!
Don't be mis-lead by those acrobatic photos you've seen in magazines or on Youtube. Pilates is for everyone whatever their fitness level. Exercises can be changed to help with any issues. They can also be very athletic for those who want to improve their fitness level.
Pilates is not "a good stretch" it is a full-body technique to help you achieve whatever health and fitness goal you want.
So next time you pass that Pilates studio or class, pop your head in - get some more information.
As usual, if you need more information or have questions contact me at Nuala@nualacoombspilates.com
In Conclusion
What Can Pilates Do For You
The Benefits of Pilates
We've looked at the benefits of regular Pilates sessions. I hope you can start to think about trying it out - if you're not already a client. Remember What Pilates Can Do For You
- Pilates is a mind and body exercise programme
- Pilates is performed with control
- Pilates is for everybody - beginners and experienced exercisers
http://nualacoombspilates.com.temp.link/5 Reasons to Do Pilates
QUESTIONS?
If you have questions just visit my studio at Place de Vielle, La Garde Freinet 83680 or email: Nuala@nualacoombspilates.com or you can always phone - +33 (0)6 73 99 37 85
Is It Safe?
It's an important question. Is Pilates For Pregnancy Safe? It's been proven, ladies who exercise during pregnancy are more likely to have a calmer delivery. Pilates during pregnancy is the perfect low-impact exercise programme.
What are the Benefits of Pilates For Pregnancy?
Pilates targets the areas most affected during pregnancy - posture, back pain & balance. The fundamental benefit of a Pilates For Pregnancy programme is these areas. With the controlled movements using a full breath, the system not only strengthens but helps to mobilise and stabilize.
Exercise Considerations
https://www.babycenter.com/pregnancy/your-body/carpal-tunnel-during-pregnancy_234
- After the 20th week, it's recommended (ACOG) no exercise on the back (supine). This position may reduce the blood flow to the baby and potentially cause Oxygen deprivation (Hypoxy). The answer to this is to have the Mother's head higher than her heart - lifting her upper back and head will help.
- Side lying, standing, or kneeling are all appropriate throughout the period. It's possible during the 2nd or 3rd Trimester putting pressure on the wrists may cause discomfort due to water retention or Carpal Tunnel Syndrome.
The American College of Obstetricians & Gynecologists have a detailed website covering all aspects of Pregnancy.
Second Trimester
- From the Second Trimester exercises requiring forward flexion (bending forward) and those using the main abdominal muscle (Rectus Abdominis) should be avoided. The tissue running from the breast bone to the pubic bone (Linea Alba) needs to open to accommodate the growing baby.
- Keeping this opening to the minimum is essential for the best recovery after delivery. So Aggressive abdominal exercises like crunches or head lifting should be avoided. The Pilates Method promotes connection to the deep abdominals throughout the performance of each movement, developing stabilisation of the Pelvis. This is necessarily performed with controlled movement.
Hormone Relaxin
- During Pregnancy, the body produces the hormone Relaxin. Relaxin affects all ligaments in the body to accommodate the developing fetus and prepare for birth. Relaxin peaks during the first trimester. Because of relaxed ligaments. exaggerated stretching must be avoided. Stretching to the natural length of a muscle is fine but no forced stretching should be practiced.
Yes to Exercise
Exercising during pregnancy has many benefits, not least the "me" time for the Mother as well as the improved sense of well-being. The effect on posture cannot be overestimated. As the pregnancy develops there's a potential for the pelvis to tilt forward. Left unchecked this can cause compression in the low back resulting in pain. Regular Pilates For Pregnancy classes during pregnancy will help strengthen postural muscles particularly the abdominals to avoid excessive forward tilting.
So the answer is a big YES to using Pilates When Pregnant with modifications as it progresses. I've had clients attend classes up until their delivery dates.
When Baby Is Here
- Returning to Pilates when the baby has arrived needs consideration whether or not the birth was natural. When the doctors give the all-clear a gradual return to pre-pregnancy exercise levels is recommended. Extra attention should be paid to maintaining a connection to the deep abdominals to avoid delay in healing the separation in the Linea Alba and a return to the best posture.
In Conclusion
Pilates For Pregnancy
- Yes it's safe during a healthy pregnancy to exercise
- Follow the modifications given by the instructor
- Stay hydrated throughout - don't wait until you feel thirsty
- Listen to your body and follow your instinct - if an exercise causes concern stop and ask for guidance
If you have any particular questions regarding Pilates and Pregnancy as a client or Teacher, just ask - Nuala@nualacoombspilates.com
Why Pilates?
You may have been thinking about doing Pilates but you're not sure about the benefits. After all it's more expensive than most exercise classes available to you. Here are REASONS TO DO PILATES to help you make a good decision:
Improve Your Game
Whether that's Golf, Football, Tennis or any sport you enjoy. When your back doesn't hurt after a round of golf. When you don't need pain killers because of your big serve when you play Tennis. Good Reasons To Do Pilates. You'll learn how to engage and control your deep abdominal muscles to support your low back.
Move More Easily
We need to be able to move with ease and with quick reactions when necessary. Keeping our ability to enjoy our sports for as long as we want. As we age to be able get out of a chair smoothly or take a walk without pain. Regular Pilates practice will allow you to keep your mobility and independence. A Great Reason To Do Pilates. http://nualacoombspilates.com.temp.link/pilates/age-fast-age-slow
Quality Breathing
When your ability to take a deep breath is difficult it can affect many areas of life. Young or older the importance of breathing easily and effortlessly all the time is the basis of health. Pilates teaches a full breathing pattern throughout the class. Having this ability will allow you to take it into your daily life. You'll see improvement in your energy, you'll concentrate better and sleep will improve. Just a few Reasons To Do Pilates.
No special Kit Needed
Unlike most exercise programmes you don't need any special kit. No particular shoes are needed. Classes are bare-foot or with socks as Pilates is low impact. You just need to wear clothes that allow you to move freely without restrictions.
Everyone Is Welcome
There's no age limit for Pilates everyone is welcome. If you have particular health issues a professional Pilates teacher will be able to adapt the exercises for you. Age is no barrier either from young to not so young the exercises can be changed to help everyone get the full benefit.
http://nualacoombspilates.com.temp.link/healthy ageing
So there you have it - there are many more REASONS TO DO PILATES these are just a handful to set you thinking.
Any Questions just email - Nuala@nualacoombspilates.com I'm here to help.
Healthy Ageing - it's up to you
It comes to us all - each year as we celebrate our birthday we start to notice changes occurring. It could be our first grey hair letting us know something is going on. Healthy Ageing is in our hands. Assuming we have no underlying health issues, our attitude, mindset, diet, exercise regime and sleep pattern all play a significant part in our process.
You may accept you're older but don't consider yourself old. You find some things not so easy as they used to be but, don't fall into the trap of thinking it's because of your age - growing older doesn't mean you're going to lose your independence or become less mobile. That stiffness you feel bending down to pick something up, or getting out of a chair may have more to do with you being less active than a direct result of your age. Make Healthy Ageing your priority.
LOWERING EXPECTATIONS
As we age it's easy to lower expectations regarding movement and exercise, becoming more sedentary due to health reasons, pain or just feeling age and slowing down are the natural way of things. I'm here to tell you it's never too late to start moving. The saying "use it or lose it" springs to mind.http://nualacoombspilates.com.temp.link/pilates/age-fast-age-slow
HEALTHY BODY HEALTHY MIND
My book with the same name will help you understand what's going on in our body as we age - with some good information you can stay healthy, vibrant, productive, active and energised. it's your choice.
It's available from Amazon in Kindle format and paperback - https://amzn.eu/d/ebfaLeF
In Conclusion
IT'S NEVER TOO LATE
Healthy Ageing means you know you can choose to do whatever you want - start a healthy lifestyle, run that marathon, or start a business - as long as you're healthy, life has no bounds. I didn't open my Pilates studio in La Garde Freinet until I was 62. Of course I wasn't new to business, but I didn't give my age consideration when I decided the village needed a Pilates studio and I was proved right.