For most people, especially those with children or careers, there is just never enough time to do what you need to do in a day. As a result, many woman find committing to a workout routine overwhelming. Add the pressure to look a certain way and the flood of trendy workouts for "hot girl body" or "2in off your waist in 2 weeks," the endeavor becomes more terrifying than enjoyable. Amidst the flurry of these workouts, one regimen has risen to fame for it being simple yet effective: the 12-3-30 walking workout. Considered safe for most all bodies, this workout revolves around brisk walking on a max-inclined treadmill for 30 minutes at a speed of 3 miles per hour. Other renditions of this break it into intervals of high incline, low speed and lower incline, faster speeds. Nonetheless, what is striking about this new "it-girl" workout is that it is just a dressed up manner of telling people to walk!
To begin understanding why this walking workout seems to be so affective, it is helpful to anchor our discussion. Health is and always will be the reflection of a person's physical, emotional, spiritual, mental and nutritional wellbeing. Research demonstrates a multitude of positive affects linked with regular walking. From socio-emotional health to physiological restoration, walking demonstrates a significant connection in boosting these core tenants of a person's health. Getting a little more nerdy with it, walking is linked to significantly reducing cardiovascular health risks, mitigating osteoporosis, and even lower cancer risk. For women, walking can help regulate and stabilize hormonal processes in all stages of physiological development. Low-impact in nature and versatile, it allows even the most out-of-shape or busy person to engage with it. No equipment or gym membership fees required! Starting Small & Build the Habit: 1. It goes with out saying, you will need to find a space to walk (park, trail, neighborhood, house hallways, etc). 2. Start by finding opportunities already integrated into your regular day. For example, park farther away from the store, choose the stairs over the elevator, make a couple trips from the car, or take the kids out on a stroll. My personal favorite is to walk when I go on a phone call! 3. As you build the habit, get creative over time and seek out different terrain (ie: include more inclines!). This is where hiking with friends could be an excellent excursion from the standard wine tasting or dining gathering. Sounds silly to even tell people this because most people generally know walking is beneficial. Yet, despite the common knowledge, our society continues to have an epidemic around obesity and poor health. I hold this gap in knowledge and impact is because head knowledge doesn't equal action unless the bridge connecting the two is manageable to navigate. I hope to offer you that bridge in this article. May it be the first path you walk (pun intended) on your continual journey toward cultivating the healthiest version of you!
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According to research published by the NIH, approximately 1 out of 4 women struggle with pelvic floor health issues. Thus, let's take a closer look at the importance of the pelvic floor and its anatomical role. The pelvic floor muscles are a group of muscles located at the base of the pelvis, forming a supportive hammock-like structure that enable it to "lift" the bladder, bowels, uterus, and vagina. The contraction and relaxation of the pelvic floor are directly linked to the proper functioning of a myriad of physiological events. In this article, I will focus on the connection to three essential bodily functions and the impact of having a weakened or dysfunctional pelvic floor.
Here are three exercises that specifically target each of the three bodily functions discussed and be done in the comfort of your own home:
pelvic floor muscles while also engaging the glutes and core. Stand with feet shoulder-width apart, toes slightly turned out. Perform a squat by hinging at the hips and bending at the knees. Keep your chest up, ribcage closed, and weight in your heels. As you rise back up, engage your pelvic floor muscles by imagining lifting them upwards (almost like zipping yourself up from the pelvic floor to the upper abdominals). Aim for 2-3 sets of 10-15 repetitions.
*It is highly recommended to consult with a healthcare professional before starting any new exercise regimen, especially if experiencing more severe symptoms of pelvic floor dysfunction. Pilates, a hot topic in fitness trends, is known for its joint-friendly approach to achieving a "sleek and toned" body. At its foundation, Pilates stems from the work of Joseph Pilates who sought to offer a comprehensive approach to injury recovery for dancers. Thus, the primary pillars of Pilates are core strength and stability to prevent injury and cultivate body mindfulness.
Beyond its therapeutic nature, Pilates refines the skeletal muscles through a series of slow movements centered around core strengthening and choreographed with the breath. For women, there is the additional element of pelvic floor strengthening that is particularly beneficial to women's physiological and sexual health. The movements in pilates are also connected with developing greater flexibility and range of motion, which are critical for preserving mobility. Furthermore, when practiced thoughtfully and under the expertise of professionals, awareness of the body is enhanced. With body awareness comes an ability to not only perform exercises more effectively but also an invaluable education of one's own body. The mindful connection to the body and gentle training methods align with a philosophy of longevity and vitality advocated across other holistic physical practices, such as Tai Chi, yoga, and Qigong. Recent journals, preliminarily exploring the measurable benefits of pilates, support Pilates' positive impact on the body. For example, a 10 week study on the physical and physiological benefits of even one pilates class a week revealed "significant improvements in skeletal muscle mass, flexibility, balance, core- and abdominal muscle strength, body awareness, and negative affect" (Physiol. Behave, 2016). Another systematic review concluded Pilates to have significant benefits on functional body composition such as body fat percentage and hip circumference (Applied Sciences, 2022). Personally, one of the most noticeable impacts has been the calming effect on my nervous system. Through the intentional and controlled movements, I've found a healing way to release tension. I have also developed a heightened awareness of my muscles that allows me to better understand my body's capabilities and limitations, fostering a more intuitive and mindful approach to physical activities. Finally, my consistent practice of Pilates has also connected me with a group of strong women who share a commitment to well-being. Ranging in ages, experience, and walk of life, we all gather to develop strength and share giggles of relief after a teaser routine. So how can you get started? Group studio classes through companies such as Club Pilates are not in everyone's price range. Equally so, group classes may not be a preferable method for those starting their physical wellness journey. Given that pilates classes fall within two general categories, mat and reformer, I offer a practical framework for starting your practice. 1) Mat Pilates:
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Author's NoteMind Shift #2 underscores the idea that movement is intricately linked to the mindful awareness of the body. Archives
April 2024
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