Exercise for osteoporosis is a confusing subject. There are exercises for prevention. There are exercises for rehab. And, when osteoporosis is present, there is always the issue of exercise safety.
Pilates, specifically, is a form of exercise that is often mentioned with regard to osteoporosis. But in Pilates there are definite parameters as far as what exercises are appropriate for osteoporosis at the same time, Pilates exercises can be very beneficial for osteoporosis, improving bone density and muscle strength.
We must have strong bones that can bear our weight and allow us mobility. But with so many dynamics playing into the exercise for osteoporosis scenario, we really need to know what we are doing when we exercise for osteoporosis. In the interview below, Rebekah Rotstein, founder of Incorporating Movement, a Pilates and Movement education organization, and the designer of the Pilates for Buff Bones® workout, helps us clarify the role of exercise, Pilates, and Pilates equipment with regard to osteoporosis and bone strengthening. This is a great introduction for you when visiting The Hundred Pilates Studio and stepping onto the likes of the Pilates Reformer, Cadillac and the wonderful Wunda (chair)!
You have probably heard it several times now – the Pilates Powerhouse – and might still be intrigued to find out what it REALLY means and why the emphasis on “powerhouse” so much? The Pilates method is a comprehensive body-conditioning method that is directed toward the development of both the body and the mind of the individual. Toward this end, the Pilates method incorporates six key principles: centering, concentration, control, precision, breath, and flow. The principle of centering refers to the concept that all movements of the human body emanate from the center or core or what Joseph Pilates called the powerhouse of the body. The Pilates method endeavors to strengthen the powerhouse as one of its primary goals. In effect, strengthening the powerhouse is core-stabilization.
With the move fast, work hard, multi-tasking culture we live in and go through, sometimes heading to bed in a frazzled state keeps us awake all night. Joseph Pilates – the founder of Pilates – said: “It is better to be tired from physical exertion than to be fatigued by the “poisons” generated by nervousness while lying awake.” Deep muscle relaxation in Pilates exercises reduces psychological tension, reducing anxiety as well as the treatment of muscular tension, insomnia, depression, fatigue, irritable bowels, muscle spasms, muscle guarding, neck and back pain, high blood pressure and stuttering. Joseph recommends getting out of bed and practicing a couple of extremely relaxing Pilates exercises as we introduce to you in our article below as well as the best advice on side/back/front sleepers and the type of pillow to aim for. We hope you get a more restful and relaxing sleep after reading (and practicing) this article:
Quinoa is an impressive plant-based complete protein such as, soybeans, amaranth, buckwheat, spirulina, and hemp & chia seeds. Quinoa is packed with many vitamins and minerals including: Heart-healthy monounsaturated fat (oleic acid), and omega-3 fatty acid (a-linolenic acid), Antioxidant phytonutrients called flavonoids, Essential minerals including manganese, magnesium, iron, phosphorus, potassium, calcium, zinc, copper, selenium, Vitamins: B1, B2, B3, B6, B9, E, and Soluble and insoluble fiber. Phew! Stuffed into bell peppers for a power dose of Vitamin-C, and you might already have had your multi-vitamin pill placed on one very colorful, filling and healthy tasty dish! We hope you enjoy this addictive recipe that can last in your fridge for 4 days meaning, your meals are pre-prepared for you healthily and tastes better by the day. Enjoy!
With Eid coming up, we thought of sharing a sweet yet light recipe with you! Carrying the rich exotic Emirati flavors of Cardamom, Saffron and Rose this healthier cake version is sure to impress your family and friends paired with Karak Tea (strong black tea made with milk and cardamom– popular across the Gulf region) or Arabic Coffee with cardamom. Eid Mubarak and we hope you enjoy this lighter version of Saffron and Cardamom Cake with a Hint of Rose – shared by our friend Noura El-Imam of Yogalates Bliss in Dubai.
Postnatal Pilates at The Hundred Pilates Studio in Dubai – provides an exercise programme that can be performed 6-8 weeks after having a natural or cesarean birth. It will be a one on one programme aimed at gradually regaining your strength at a steady pace. The class will focus on techniques you have already learned before you were pregnant and during your pregnancy. Various apparatus will be used and an emphasis will be placed on the pelvic floor, arm exercises and openings as well as other specific areas. An assessment is required before joining any of our classes to help the instructor identify your level. Book in your private Postnatal class with us by visiting our website at : www.thehundred.ae or call : 04 429 8433
As Pilates instructors we know that the benefits of Pilates are far-‐reaching. Pilates is so much more than just a series of exercises, it is a mind-‐body therapy that changes the way we move, think and interact. Far from just toning and sculpting, Pilates alters the way we move and hold our bodies in everything we do.
The benefits of Pilates can be seen clearly in the workplace. The typical office worker is overstressed, out of shape, and run down. They are typically shallow breathers, slouchers and may suffer Occupational Overuse Syndrome. Pilates, with its unique series of exercises, is able to correct all of these things. It teaches us correct movement patterns and breathing technique and improves posture.