Pilates at Home

I’ve added a series of exercise demonstration videos to YouTube for anyone who has been to a class and would like to try a workout at home. You can find them at –

https://www.youtube.com/channel/UCD_mDi8jnDOGqQXp5lnDDmw/videos

The following list is an intermediate sequence. Aim for 8-10 repetitions of each exercise. These exercises won’t be suitable for everyone, particularly if you have an injury, so if in doubt please check with a medical professional first.

1. The Push Up
2. Swimming
3. The Leg Pull – Front
4. The Hundred (Perform 100 pulses)
5. Single Leg Stretch
6. Double Leg stretch
7. Roll Up
8. Rolling Like a Ball
9. The Side Kick
10. The Side Bend

 

General Health and Wellbeing Guide

The following is aimed to be a very general but, in most cases, a realistic guide for improving overall health and wellbeing.

Drinking enough water
Aim to drink 8 glasses a day (approx. 4 pints/2 litres). Water helps the body to absorb nutrients from our food, and remove waste and toxins. It also increases our metabolic rate. Water makes up over 80% of your blood and over 70% of your muscles, so make sure you’re drinking enough.

Eat a balanced diet
To ensure your diet is balanced and varied, aim to split your food intake as follows:
• 33% of daily intake should come from fruit and vegetables
• 33% of daily intake should come from starchy foods (e.g. brown bread, rice, pasta, potatoes)
• 10-12% of daily intake should come from dairy products
• 10-12% of daily intake should come from protein rich foods (this includes beans and lentils)
• 10% or less of daily intake should come from foods high in fat and/or sugar

Exercise
Aim to do 5 x 30 minutes of moderate exercise a week. This could include exercise classes, power walking or running, swimming, and even vigorous housework! Taking part in regular Pilates classes can have many benefits, including:
• Improved flexibility
• Increased muscle strength
• Greater awareness of posture
• Improved physical coordination and balance
• Safe rehabilitation of joint and spinal injuries
• Helps prevent musculoskeletal injuries
• Improved mental wellbeing

Get enough good quality sleep
The NHS advises that “most of us need around 8 hours of good-quality sleep a night to function properly – but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.” As well as boosting our mood and immune system, getting the right amount of sleep can also reduce our risk of diabetes and heart disease.