Happy Monday everyone! Just a reminder this is my last week of classes because I am on holiday next week (from Monday 17th – Friday 21st April) but don’t despair I am back on Monday 24th April and all this week we will be having Easter treats!
New Mummy and Me Pilates starts on Wednesday 1st March, Tinwell Village Hall 1pm – 2pm just £30 for the 5 week course
What does a typical Mummy and Baby Pilates Class contain?
* a warm-up to mobilise stiff joints and prepare your body for your session
* toning exercises to help keep your arms and legs strong
* Pilates exercises to help re-align your posture and fix those rounded shoulders!
* pelvic floor sequences to really focus on these vital muscles,
* mat-based Pilates exercises to help tone your abdominals and pelvic floor,
* stretching exercises to increase flexibility, And
* relaxation to help ease those worries away after a long, stressful day…
Please contact me by Thursday 23rd February to book your place!
Last Friday’s (3rd February 2017) edition of The Times ran an article with the headline, Pilates Not Painkillers The Best Cure For Backache, based on the latest research by Manuela Ferreira and a team of scientists at the George Institute in Sydney.
For those who missed the article by The Times Health Editor, Chris Smyth and who don’t subscribe to The Times online, below are the key points from it…
Taking drugs for back pain is largely pointless, an overview of research has concluded. Anti-inflammatory pills such as ibuprofen are widely used as a first choice for patients with lower back pain. However, scientists found that they made so little difference that most people would not notice the effect. Exercise is usually recommended instead, which for some patients could include Pilates, yoga or stretching.
With paracetamol previously shown to be ineffective and opiates of little help, the findings mean that there is no good drug treatment for a condition that affects one in ten people.
Manuela Ferreira of the George Institute in Sydney, senior author of the study, said: “Back pain is the leading cause of disability worldwide and is commonly managed by prescribing medicines such as anti-inflammatories. Our results show anti-inflammatory drugs actually only provide very limited short-term pain relief. They do reduce the level of pain but only very slightly, and arguably not of any clinical significance.”
Her team analysed 35 trials involving 6,000 patients using non-steroidal anti-inflammatory drugs (NSAIDs), of which ibuprofen is one of the most common, for conditions such as back and neck pain and sciatica.
Only one in six patients treated with the drugs received any pain relief that they would not have got from a placebo, and that was so small it probably made no difference to their lives, they report in the Annals of the Rheumatic Diseases.
The drugs more than doubled the risk of problems such as bleeding and stomach ulcers. Dr Ferreira said: “When you factor in the side-effects, which are very common, it becomes clear these drugs are not the answer to providing pain relief to the many millions of [people] who suffer from this debilitating condition every year.”
A study in 2015 found that back pain had overtaken heart disease as the biggest cause of years spent in ill health in Britain. Gustavo Machado, another of the researchers, said that sufferers “are taking drugs that not only don’t work very well, they’re causing harm”.
Recent guidance from the National Institute for Health and Care Excellence (Nice) recommended drugs such as ibuprofen to control pain. Dr Machado said that those guidelines should not be ripped up but warned that drugs should only be prescribed after taking the risk of side-effects into account.
He said: “Patients with back pain should consider an exercise programme to help them manage their condition, eg aerobic exercises, strengthening/stretching exercises, Pilates, yoga, core-stability exercises.”
The Nice review concluded that exercise and psychological therapy appeared to be the only effective treatments. Acupuncture is now considered no better than a placebo.
Dr Machado said that patients were being encouraged to have tests and surgery that often did them little good because doctors failed to get to the root cause of their pain. “This is definitely a result of poor management, where patients are not properly assessed using evidence-based care,” he said. Stephen Ward, the consultant who led the development of the Nice guidance, said: “No drug seems to be the answer for back pain. Can they help in the short term? Probably, a bit.”
He said that averaging all patients risked masking significant benefits for some people and pointed out that only 4 per cent of those taking NSAIDs experienced side-effects. John Newton, of Public Health England, said: “Being overweight and physical inactivity are two causes of back pain that we can all do something about. Eating a good diet, moving our muscles more and raising our heart rate all help to prevent musculoskeletal problems.”
Mummy & Me Fitness is growing strong mums across Stamford, Rutland and the wider area! Beginning on Wednesday 25th January our new 5 week course is starting 1-2pm at Tinwell Village Hall costing just £30. This is a circuit class that keeps you moving & uses weights for toning, children will love the socialisation & movement the class brings.
Winter days may look pretty but for those of you who love to be outside getting active, the dark nights and cold days can sap motivation and leave us feeling lethargic, sluggish and grouchy. And with the party season and rich Christmas pickings looming on the frosty horizon, your body and your mind need to find effective training alternatives in order to combat the winter workout blues.
Far from being just that-low-impact-core-conditioning-class-that’s-good-for-your-back, Pilates (when practiced effectively) also has brilliant mood boosting and circulatory benefits. There is rarely a time when I don’t come away from practising Pilates and I don’t feel happy and energised, it is just incredible! And on a practical level, Pilates is usually practiced indoors. So who cares if it’s raining, hailing or snowing outside? Once you get the basics down, you can incorporate short workouts into your day.
Pilates can also complement more high intensity training. So if you’re a super charged fitness fanatic who needs to compete for your sanity, try thinking of the winter months like an elite level athlete does and use the time out of competition for rehab, training and conditioning.
Tennis ace Serena Williams recently added Pilates to her training regime as did Andy Murray, who says he could not be without it. So if you can’t face crawling out of bed for an early morning, frosty workout, try an hour of Pilates mat work in the cozy comfort of our classes instead!
The lack of daylight in winter can wreak havoc with our sleep cycles and mood. According to Sue Pavlovich of the Seasonal Affective Disorder Association (SADA) it’s now thought that all of us suffer from SAD to some degree. Winter’s lack of daylight alters our brain’s production of melatonin and serotonin, which is why even the most motivated exerciser can end up snuggled up on the sofa with a good movie and a bar of chocolate.
Exercise is a brilliant antidote to the winter blues because of the effect it has on our hormones. Train in the morning for a boost of the wake up hormone, cortisol. For the ultimate feel-good workout, combine an intense Pilates sequence with cardio intervals, or a brisk walk outside. That way you’ll get all the conditioning, mobilizing and circulatory benefits of Pilates alongside that cardio-cortisol boost. Plus exercising outside will help you to get as much natural daylight as possible, vital for your brain chemistry. Great for keeping you smiling and relaxed!
It only takes a few minutes of dancing to understand that it can be quite the workout. It boosts your heart rate, works leg muscles and forces you to work on coordination and balance. But the benefits of dancing go way beyond the physical. Grooving to the music can also do quite the number on your brain power and mental well-being. Here are just a few ways it does that:
It helps seniors stay sharp. Research in the New England Journal of Medicine compared different kinds of activity and found that dancing was the only one connected to developing a lower risk of Alzheimer’s disease.
It helps you get out of a funk. People who learn to tango report lower levels of stress, anxiety and depression, according to an Australian study. The dancing was actually more effective on stress and anxiety than practicing meditation.
It helps you think outside the box. Researchers at the Dance Psychology Lab at the University of Hertfordshire have found that when people improvise dance, where they make up the moves as they go, they become better at problem-solving and creative thinking. The reason: They are more willing to see that there are multiple answers to a problem.
It makes you happy. Dancing is better at lifting your mood than other types of exercise, according to research from Italy. They asked cardiac rehab patients to either waltz, go biking or exercise on the treadmill. Yes dancing improved the state of their arteries, but it also made them happier than those who biked or worked out on the treadmill.
It helps girls feel better about themselves. A Swedish study showed that teenage girls who went to dance class regularly had higher self-esteem and were better able to handle their daily problems than those who didn’t dance.
You lucky pups, next week from Monday 7th to Friday 11th November (inclusive) there won’t be any classes running, we are back ready to start again on Monday 14th November!