Can you keep your waistline and still enjoy Christmas?

Can you keep your waistline and still enjoy Christmas?
 
Christmas is associated with family, friends and too much food, frequently washed down with too much alcohol.
Christmas snacks appear at every gathering and they are usually high calorie, high fat foods.
Most people can't avoid eating and drinking more than they should at Christmas, but it is worth giving some thought to the effect on your body if you are to arrive in the New Year with your November waistline intact.
 
The two simple truths about weight gain:
1. Ghrelin & Leptin
Your body has hormones which control your appetite but these can become less effective if you consistently over-eat, leading you to eat much more than you need, and hence, put on weight.
So, for many people, a party season from early December through to the New Year can upset the hormone system and the kick start the body into a spiral of weight gain.
2. The Energy Equation:
Your body is a machine so energy in must equal energy out.
Food constitutes fuel, or the energy in. Heat, movement, and the laying down of fat make up the energy out.
If the fuel isn't used for heat or moving about, it will be stored for future use. In most adults this storage is as fat.
The long-term effect of over indulging
The whole process of how the body deals with food intake is complex. Hunger is controlled by at least two hormones, one that makes you feel hungry, and another that makes you feel replete. The levels of these hormones in your bloodstream are controlled by many factors but a period of overeating can permanently upset their effectiveness, leaving you hungry when you return to your usual eating habit.  If you indulge this hunger then weight gain will result.
 
Emotional drivers
Another factor is your emotional state.  Being stressed, upset, happy, bored or depressed will often drive people to eat, and Christmas frequently encompasses many of these emotions.  Once eating is associated with emotion the risk of weight gain is higher in the future.
 
So, how much food do you need?
There is an amount of energy that your body needs just to maintain life. This is called BMR. Everyone has a different BMR, and recent research seems to show that being fit has little effect on your BMR. The average number of Calories the body needs just to exist is about 1800.  Added to this is your energy usage which varies according to your level of daily activity.
Bear in mind that a typical Christmas day food intake can easily be 5000 Calories.
In this week’s news the worlds fattest man passed away, he was eating 20,000 Calories a day!  It’s a huge amount but easily possible.
 
Your Christmas coping strategy
• Check the Calorie content of party foods that you buy or prepare.
• Don't have that second mince pie or piece of cake.
• Use the same size portions as normal for all meals.
• Have some days of abstention in with the feasting - remember the 5\2 eating plan, it really does work.
• Take some exercise.  Get out of the house for some fresh air, a walk, cycle or swim – this can have multiple benefits: getting some exercise (using more Calories), less opportunity to eat and some stress busting effect. Add to that the fact that being out in the cold burns more calories and it’s a ‘win win’ activity.
• Remember that the food groups that have the most calories per weight are fat and alcohol! That bottle of wine or beer or the odd quaff of brandy etc. is very likely to end up being stored as fat - the saying 'a moment on the lips, a life time on the hips' really does reflect the truth.
• Try to stay calm, accept family situations and give yourself some 'chill time'.
• Make sure you get enough sleep over the holiday period.  Lack of sleep disturbs your hormone balance, this will result in you feeling hungry when you don’t need the food, hence weight gain.
 
It would be pointless to suggest being abstemious over Christmas, but if you can curtail the excesses to some extent, take more exercise, get out of the house from time to time and have  the odd day of rest from the food and drink, then you will be healthier, feel better and not spend January on yet another diet.

5 Adaptations your exercise plan needs once you are over 50

As your body ages, exercise is essential to keep it functioning at its best for the whole of your life,  keeping you active into old age.  The problem is that as your body ages it becomes less able to handle rigorous exercise, more prone to injury and less able to recover.  The good news is that with a few modifications you can continue to exercise whatever your age.

Age is 'just a number' so it's difficult to be precise about when to start modifying your exercise programme to take account of the aging process.  Bear in mind that, for example, most people over the age of 40 will show some degeneration in the spine.  With a few key adaptations you can reduce the risk of injury and achieve an effective workout to keep you 'fit for life for all of your life'.

Longer warm up
Age related changes are seen in all tissues. The heart and cardiovascular system is no exception. The heart cannot pump as efficiently, the maximum heart rate is slower and it recovers more slowly.  Take account of this by warming up for longer, reducing the intensity of your exercise, monitoring your heart rate and allow a longer cooling down period.

Steps to avoid cramp
No one knows the details of what causes cramp, but we do know scenarios which will affect the likelihood of cramp.  Cramp has a variety of causes for all people including being new to exercise.  Older people have a reduced tolerance to muscle fatigue and associated blood acidity which leads to cramp.  More effort is needed to achieve movement due to the decrease in amount of muscle tissue.  This leads to an increase in levels of lactic acid which can cause cramp.  Compounding this effect is the fact that the body is less able to tolerate acidity as it get older.  Cramp is also linked to dehydration.  The body holds less water as it ages making cramp more likely.  Ensure you drink plenty of water.

More specific joint mobilisation
Age related changes show within the joints with less synovial fluid being released as well as the fluid becoming less effective in lubricating the joints.  Joint mobilisation can encourage the release of the synovial fluid and this is essential prior to exercise so the joints move more easily.

Focus on deeper breathing
While our lungs remain able to hold the same amount of air on each breath throughout our lives the amount of air that we breathe in and out on a regular breath cycle decreases.  This effects the level of oxygen in our blood and therefore our ability to exercise.  It's important to take deep breaths to increase the available oxygen which enters the lungs on each inhalation. Start off with a few deep inhalations and include them in your cool down too to speed up recovery.

Less extreme movement
Changes occur in the cartilage and connective tissues of all joints reducing the range of movement and causing stiffness, especially in the mornings.  As the cartilage thins between the intervertebral discs in the spine its shock absorbing ability is reduced.   This will have an effect if you take part in high impact exercise such as running. Less elasticity within connective tissue make movements such as sitting cross legged more difficult. Movements to avoid include: those which move any joint beyond normal range, those with extreme flexion (leaning forward) and extension (leaning back) and using poor posture particularly when carrying heavy weight.

Follow theses simple adaptations and you'll be fit for life for all of your life. I strongly advise a one to one session before joining a class and ensure that the class you join is taught by a suitably qualified instructor.
Qualifications to look for:
GP Referral for exercising with specific conditions
Adapting exercise for older adults

Should you exercise when you are stiff or sore?

Should you exercise when your back or any other joint is sore or stiff?

This is a question that I am often asked so I thought I would document my advice about this.

I will explain why I believe the answer is usually yes you should, but only with qualified supervision and, sometimes, the knowledge of your doctor.

Firstly you should never do anything that is going to aggravate any condition from which you may be suffering.  So for any pain it is important to obtain a medical diagnosis of the cause.  Once the cause is understood, or is at least known not to be a condition which would be exacerbated by movement, then controlled, prescribed exercise will help. Conditions which do need rest are broken bones, torn ligaments or muscles and severe bruising.

So, your diagnosis does not preclude exercise, you've not broken a bone, bruised soft tissue or damaged a ligament.  But you are in pain, should you be exercising, and if so what should you do and what should you avoid?

If you are suffering pain, then don't exercise alone, always do it under the supervision of a qualified instructor, at least for the first few sessions.  No, I am not just drumming up business for people like me, if your exercises are to be beneficial it is vital that you are engaging the correct muscles and making the appropriate movements.  Once you and your instructor are happy that you know what you are aiming for, then it is not necessary to have supervision all the time.  Even then, it is advisable to get a session from time to time to check you have not slipped back in to "bad habits".

Generally warm up exercises help to keep joints mobile.  There are some specific exercises that will stimulate the release of synovial fluid into the joint capsule.  This will help the joint to move more easily.

It is important to "listen" to your body.  There is 'good pain' and 'bad pain'.  Most people know whether a pain is to be ignored and worked through (good pain), or is telling you to stop doing what you are doing (bad pain).  Often it is an indicator that you are not performing an exercise in the correct way, or sometimes that an alternative exercise is needed to protect and strengthen weaker areas.  Whatever, don't just suffer silently, talk to your instructor who, with your help, should be able to work out how to improve the situation.

If you have Rheumatoid Arthritis you need to take more care.  If your joints are hot and sore (in flare up) it is best to rest the affected area. But it is important to keep as much the rest of your body as mobile as possible.  This is normally easily achieved with the use of static exercises and carefully choreographed dynamic exercises, avoiding the joint (or joints) in flare up.

If you have 'pulled your back', and there is no damage to discs, vertebrae or spinal column, there can be a number of muscular factors that are contributing to your pain.  For muscular pain, exercise can help to loosen the affected area.  Movements should be slow and small to encourage tightened muscles to release and this will, in turn, relieve the pain. You might also benefit from some releasing massage.  Once the pain has subsided then slightly more rigorous, but still controlled, exercises should be performed to gradually improve the strength and suppleness of the supporting muscles.

For arthritis in the spine, gentle exercise will help to keep the spine moving.  It may not relieve the pain completely but it will enable you to keep as much movement as possible.  Again, increased support from toned muscles can provide a level of relief.

Another common condition I see is scoliosis.  It seems that once combined with the aging process scoliosis does give more pain.  If you find that you are stooping more this could be the combination of your scoliosis with osteoporosis or degeneration of the spine.  In this case exercise may be painful as muscles are encouraged to bring you into a more upright position while the bones are degenerating and the scoliosis worsening.  There is a balance to be found using small specific exercises which will help while avoiding many mainstream exercises which while helpful will cause more pain than is necessary.

Please note that if, with your back pain, you have any loss of feeling into your legs or any additional symptoms (such as loss of bladder control) I would suggest that you contact your doctor with some urgency, for further advice.

In general, if you have joint pain exercise helps to strengthen the muscles that support the joint.  This is particularly effective for knee and hip joints.  You should be aware that the "pure" forms of both Pilates and Yoga can put unnecessary stress or loading onto joints, particularly the back, hips, shoulders and knees.  Seek out an instructor qualified in GP referral, or exercise for the older person who can modify a class to use only the exercises that encourage good muscle engagement.  These are normally those with smaller movements that will minimise wear on the joint while maximizing the benefit.

If your pain makes it difficult to get down on to the floor, you might be able to lie on a couch.  Or, if you can get to the floor, but find it uncomfortable once there, ask your instructor for a softer mat, cushions and/or blankets to enable you to get comfortable.  Use of these accessories is not detrimental to your exercise, and you might as well be comfortable.

In summary, the correct form of exercise is almost always beneficial. So, yes you should exercise, but carefully and under the guidance of an expert and with the knowledge of your doctor.

Is there an age when exercise becomes bad for you, risky or inappropriate?

At what age does it become bad, too risky or inappropriate for you to exercise?

In my opinion the answer is there is no age beyond which exercise should not be attempted!
I may be biased having worked in the world of exercise all my life and coming from an active family but my opinion is backed up by recent research and national recommendations.

The current government recommendation for those aged over 65, is
1. To be active daily
2. To accumulate 150mins weekly of ‘moderate intensity activity’ in bouts of at least 10mins at a time
3. To exercise twice weekly for strength, flexibility, balance and co-ordination
4. Minimise the amount of sedentary time. (sitting)
5. Some activity is better than none, and more provides greater health benefits

This might sound onerous, but in reality it can be achieved very easily.

Let’s look into these guidelines a bit deeper to see how easy it is to meet them and what the benefits are.

First we can consider why should we exercise at all?
• All muscle wastes away if it is not used: the motto use it or lose it really is true.
• Skills such as balance and co-ordination deteriorate with age.  However they can be maintained and even improved with regular practise.  This deterioration is the main case of older people falling so easily, so controlled exercise will reduce your risk of falling.
• Bone density also deteriorates with age meaning falls are more likely to result in fractures.  Controlled exercise will improve bone density hence reducing the risk of fractures.
• Posture can deteriorate as we age for all sorts of reasons, most of which are correctable by specific targeted exercise: don’t become a stooping person!
• Your cardio-vascular system ages with you. We get higher blood pressure, less efficient blood flow around the body and much reduced oxygen uptake by the body, leaving us feeling less like exercise, when in fact we need more! See point 1.
• If you are suffering from arthritis, exercise is known to be beneficial, reduce levels of pain and improve mobility.

Second, what is moderate intensity activity (point 2 of the recommendations)?
Activity, here, can be defined as any movement that increases your heart rate from its normal resting rate. The measure of moderate intensity is different for every individual.  It is not advisable to use any generic figures for this, the best approach would be to ask any appropriately qualified instructor.

What activities could count as moderate intensity?
Walking is brilliant provided it is on a regular basis and is appropriately vigorous.  We can check whether you are being vigorous enough by testing your activity level in a SELECT class.  If you walk your dog daily it is quite possible that you already meet the guidelines for cardiovascular exercise.

Interestingly, golf is found to be of limited benefit.  It is not aerobic, it promotes misbalanced strength and flexibility in the body and research shows no bone density improvement.  This would not count.

Gardening is also classed as non-beneficial.  The bending, reaching and kneeling all puts stress on the body rather than strengthening it.

Swimming is similar to walking in that it can be great for cardio if it is done regularly and with appropriate vigour. However it doesn’t improve bone density or balance. And if you suffer any joint issues, breaststroke should be avoided.

Other exercises to consider that can be beneficial are, cycling, rowing or cross-training in the gym.

So what exercise is available to address point 3 of the recommendations?
Generally these exercises are specific routines that are performed in classes, in the gym, in a swimming pool or at home.  The important point here is to ask an appropriately qualified instructor for guidance on what would be the most beneficial forms for you, and also to teach you how to perform the movements without them being detrimental to you.

Pilates is probably the most suitable form of exercise as it is controlled and specific in its aims. It doesn’t encourage excessive movement, and primarily uses the body’s own weight for resistance. This means it is particularly accessible even for people to do at home.

I have developed a specific variant of Pilates designed to be particularly beneficial for people with injuries, aches and pains, bad backs and posture difficulties.  In “I Move Freely” Pilates classes I use biomechanic exercises to gain the maximum benefit in loosening stiff joints, backcare exercises to strengthen yet protect the spine as well as strengthening exercises for the muscles which give support to our skeletal structure.  Posture is addressed with work to open the shoulder girdle, thus preventing the shoulder rounding which can easily lead to ‘hunching’. Also, I avoid some traditional Pilates exercises (e.g. roll downs, the 100 or double leg lifts) which put pressure on the lower back, neck and pelvic muscles.  Provided you exercise correctly and regularly in class and continue to use the correct muscle engagements throughout the week when doing normal everyday activities you will be gaining strength and stability. 

What if you don’t feel able to take part in a class nor want to go to the gym?
SELECT is a small group class (max 4 people) I run specifically to cater for you.  Because the attendees are very limited the exercises can be completely tailored to your individual needs. 
For example, if you cannot get down to the floor, or you cannot stand for any period, we can provide chair based exercise, or we have exercise couches.  If you find it uncomfortable on normal exercise mats we can provide memory foam mats which protect any protruding, or painful parts from the hard floor.
As another example, If you have specific recommendations from your GP or physio, we are experienced at working with your practitioner to make sure the exercises are appropriate to your needs.
SELECT allows me to shape the class to each individual whatever their requirements.
Consequently, SELECT makes getting started easy, it is friendly, focussed to your needs, will address concerns you may have about your body as it ages and work towards keeping you independent and active – fit for life for all of your life.

 If you are unsure in any way about attending a class or what exercise is suitable for you, please arrange to pop in for an informal chat and see how easy it is to incorporate exercise into your life.

Thinking about taking up Yoga?

THINKING ABOUT STARTING YOGA?

Before you do you should understand the potential benefits and dangers (yes dangers) of practising Yoga.

Yoga has been criticised for being potentially dangerous by causing injuries and aggravating existing conditions such as arthritis.  Some authors of critical articles have themselves been injured in a Yoga class, others get their information 2nd hand by talking to participants in Yoga classes. Research can be difficult to verify as there have been no specific clinical trials so information is usually taken from surveys.

An extensive survey of yoga practitioners in Australia showed that about 20% had suffered some physical injury while practicing yoga. In the previous 12 months 4.6% of the respondents had suffered an injury producing prolonged pain or requiring medical treatment. Headstands, hand stands, shoulder stands, lotus and half lotus (seated cross-legged position), forward and backward bends, produced the greatest number of injuries. Respondents commonly took the blame for the injury on themselves, citing reasons such as ‘pushing it too far’ and not warming up, along with being too competitive. Read the source document here

The same article also asked the participants for the effect that Yoga had had on a range of over 500 specific medical conditions from which they suffered.  The results were positive:

• Much better 53.3%
• Better 29.3%
• Little better 12.5%
• No change 4.5%
• Little worse 0.3%
• Worse 0.0%
• Much worse 0.4%

In my opinion there are many health benefits for both mind and body to be gained from taking up yoga.  The relaxation element is good for sufferers of depression as well as in rehabilitation from cancer and the management of heart disease.  The flow through a succession of poses can help with stress management and improved posture

Injuries seem to come from beginners pushing themselves beyond their ability and instructors with little training, or experience, who cannot evaluate each participant’s ability and offer alternative positions.  Looking at the list of positions which incurred most injuries, head and shoulder stands should only be performed under close supervision by those working at an intermediate level.  Lotus and half lotus positions place the knees in positions which will aggravate any existing damage to ligaments or cartilage whether originating from an injury or wear and tear. Forward and backward bends put load on the spine which can aggravate any degenerative conditions and potentially cause back pain rather than ease it.

Ensure that you choose an instructor who has experience and a class which works at your level.  Watch out for exercises which may not be suitable for you (see injury section above) and listen to your body.

As an exercise professional I am keen to see everyone partake in some sort of exercise, it’s a question of finding what suits you and for many Yoga will be ideal.  Give it a try, but carefully.

How do you cope with life?

How do you cope with life?

Chatting with Kimberley over coffee last week we came to realise that her real skill is in helping people cope with life.   I’ve talked with many of you about the ups and downs of life over the years and it occurred to me that you might find Kimberley’s skills useful.  Her own experience and the variety of training that she has undertaken gives her a better understanding than many people in this area.  As a result she has a number of strategies she can share to help you manage common problems associated with today’s society.  These problems take many forms, such as stress, emotional overeating, comfort eating, lack of confidence, worrying about little things, being unable to relax, sleeping problems or just feeling lost.

Kimberley can help you with any of these feelings using techniques as varied as coaching, counselling, self-defence and exercise.

She works most days including weekends and early mornings so do get in touch to see how she could help you.
Kimberley is based in Warwick but does work using Skype so she can help people who cannot get into central Warwick.

HIIT Pilates - The best of both worlds?

The latest fitness trend to be big in the UK is HIIT - High Intensity Interval Training.  Everyone is doing it, teaching it, and apparently loving it.  Last week I saw HIIT Pilates classes using Pilates equipment to gain the high intensity workouts.  My reaction to that was simply WHY?  Pilates and HIIT are two different regimes with different aims.  I don’t believe they mix at all.Pilates is a fabulous fitness programme which tones specific areas, encourages the correct muscle engagement, uses breath, focus and concentration to achieve great posture, alignment and muscle balance.
Pilates can be practised as rehabilitation post-surgery or as an exercise programme to help with arthritis or other chronic conditions.
Pilates concentrates on small, slow, controlled movements to train the body to engage the correct muscles for everyday movement and strengthen them where they are weak.
Pilates is suitable for almost everybody.
Pilates is NOT intended to be an aerobic work-out.  It will not improve your stamina nor enable you to lift heavy weights
HIIT on the other hand is targeted to improve your stamina and dynamic fitness, a completely different aim.

So, is HIIT something you should be doing as well?
That depends on the benefit you are seeking to gain and how much effort you are prepared and able to put in to achieve it.
If you are healthy, enjoy pushing yourself to meet new physical challenges and are looking to increase strength and cardiovascular capacity it could definitely help you.  If you are an athlete or sportsman looking to improve your performance then HIIT could be a beneficial part of your program, as could a bio-mechanics program and regular Pilates classes.
On the other hand, remember that it is high intensity exercise. If you have any medical history which precludes pushing your heart rate up this is not for you.  If you have joint pain or disease it could aggravate it.  If you do not use correct technique it is easy to pick up injuries.  And finally remember that it’s not the only exercise programme which delivers results, a gentler progressive programme may suit you better.
Don’t follow the latest trend because it is promoted in the glossy magazines with celebrity endorsements, choose a programme that gives you the benefits you are looking for.

HIIT Pilates is ‘HIIT’ using Pilates equipment.  It is not Pilates in any shape or form. Don’t be confused.

Emotional Overeating

What is Emotional Overeating?
Emotional Overeating is a condition in which your desire to consume food is linked to your emotional state.  You turn to food in difficult times and lose control of how much you eat.


Could you be an Emotional Overeater?
Do you eat more than you would like?Do you turn to food at times of stress?Have you tried a number of different diets, which have all, ultimately failed to help?Are you ashamed of your own body?

If you can not categorically answer NO to all these questions then you may be suffering from an Emotional Overeating Disorder.


Where can you get help?

There are specialists working to help people overcome Emotional Overeating.
Kimberley Warwick has an Emotional Overeating Disorder herself, and has it under control, so she can help you do the same.


Kimberley has some answers as to why people can’t or won’t change their behaviour to improve their health
There is a reason why people overeat. Together you will identify the individual reason why you turn to food and lose control. Once you understand the reasons you can work to find coping strategies.

There is no cure for this condition but with expert help and support, Emotional Overeating can be kept under control.

Want to know more?
Kimberley practises at The Studio Warwick and by Skype across the UK.
She offers telephone consultations and email support.
Get in touch with her, or ask me to put you in touch.

Exercise Prescription

EXERCISE CORRECTLY

Have you been to a physio recently? Or  have you seen an Osteopath?
Do you have exercises to do at home?
Are you doing them correctly and gaining maximum benefit?
Most people do not exercise correctly and so do not get the full benefit!

I recently received some training from an experienced osteopath.  He suggested that many people given exercises, by physios or osteopaths, don't do them correctly.  They don't exercise often enough or for long enough, and they use poor technique.  This results in a longer period of pain, more visits to specialists and often no answer at the end of it.

The most effective way to exercise a specific muscle is with supervision by a professional, who understands your condition and the exercise required to improve it.  Anne at the Studio is one of these professionals.
This is where one to one sessions are ideal, allowing you the time with this specialist to talk through and practise the exercises you need to do on a daily or weekly basis.

I have listed a few specific issues that would benefit from correct exercise.

Arthritis
Exercise can be hugely beneficial for arthritic joints provided it is carefully monitored.  Mobility and strength work must be within your normal range of movement. 

Back Pain
90% of back pain is described as 'non specific' as there is no specific cause and no medical treatment can be offered other than pain relief.   Exercise can help manage and considerably reduce levels of pain.

Knee Pain
Knee pain has a variety of causes including injury and degeneration.  Exercise can strengthen the joint to give better stability for excellent long term results. 

Exercise v Manual Work

Exercise or Manual Work?

Strenuous occupational physical activity in midlife increases the risk of mobility limitation in old age, whereas leisure-time physical activity decreases the risk. This is found in a study which followed up 5,200 public sector employees for 28 years. The study was conducted at the Gerontology Research Center in Finland and the Finnish Institute of Occupational Health.

Heavy physical labour is often repetitive, wears the body and lasts for several hours a day. On the contrast, leisure-time physical activity is designed to improve fitness and provide recreation and a typical exercise session lasts for one or two hours. Even though both are based on muscle activity and result in energy expenditure, their long-term consequences are different.

The functional ability in old age is a result of processes which may have started already in midlife - some of them have supported the health of the person while others may have been detrimental to the health. The current research results suggest that a marked decline in mobility occurs only in the last years of life.


The results were published in The Journal of the American Geriatrics Society. The research was funded by the Academy of Finland.
This study highlights the effect of our daily work on our physical health. I see many clients (especially those in nursing) with low back pain from degenerative conditions which have been caused by lifting during their working life. I would expect that we will see many more problems with the thoracic spine from the next generation to reach retirement as so many people spend their work life bent over a computer screen or sitting in the car.

Exercise to correct the muscular imbalances created by work positions will be increasingly important to prevent pain later in life. I would suggest that if you have limited time it is more beneficial to work on achieving good posture through muscular support rather than doing exercises just to ‘be fit’.

Osteoporosis - A simple guide

Osteoporosis: a simplified explanation

What is it?
Osteoporosis is a weakening of bones which can lead to an increased risk of fracture

Who is at risk?
You are at risk if you: are menopausal, have a family history, have broken a bone, are of slim build, if you endurance train, do not eat properly, smoke, are a heavy drinker, are underweight, are inactive.

Signs to look out for
Osteoporosis itself has no symptoms but a fall is more likely to result in a fracture.
As it progresses you will lose height, and develop a hunch as your thoracic spine curves.

What can you do about it?
Undertake specific exercise to strengthen muscle and improve bone strength
Practice falls prevention, train in balance
Make your diet healthy with moderate alcohol intake
Do not smoke.

Current guidelines for test results for the T score:
Normal: -1 to 1
Starting to weaken (normal for age): -1 to -2.5
Osteoporosis: below -2.5

The New Pelvic Floor Work

PELVIC FLOOR DYSFUNCTION (PFD) - IT AFFECTS MORE PEOPLE THAN YOU MIGHT THINK

PFD what is it, do you have it and how can you correct it?
We now know that 80% of women will have Pelvic Floor Dysfunction (PFD) at some point in their life.
A dysfunctional muscle is one which will not contract nor release so it tends to be both tight and weak, and consequently, unable to function correctly.
The pelvic floor is the muscle which forms the 'under carriage' of your trunk so it is essential that it functions correctly for adequate core support.
If it is dysfunctional it will be tight , short and weak instead of being flexible, long and strong.

The symptoms of PFD may include:
Abdominal separation following pregnancy
Occasional stress incontinence
Pelvic discomfort
Back and Sacro-Iliac joint pain

The contributors to PFD include:
Pregnancy
Over doing sit ups
Poor posture
Wearing high heels
Sitting for too long 

What is the solution?
Exercise with the pelvis in a neutral position.
Ensure Sacro Iliac joint stability by strengthening surrounding muscle groups
Strengthen Glute (butt) muscles in conjunction with inner and outer thigh muscles
Squat with correct alignment to strengthen yet lengthen the pelvic floor

Exercises to avoid:
Any exercise with a pelvic tilt as this shortens the pelvic floor muscle encouraging dysfunction
Sit ups which increase the downward pressure on the pelvic floor
High impact exercise
Pilates exercises such as 'the 100'


Would you like to know more?
Just contact Anne by phone or email to discuss your needs.
The correct exercises and techniques are taught in 'I Move Freely' Pilates Classes at The Studio
For more specific advice book a one to one session or a place at one of our new "SELECT" classes.

Sugar - why you should cut down

SUGAR – Why you should avoid it

This week sugar and the negative effect it has on our bodies has featured in several news articles so here are the facts that you need to bear in mind when reviewing your sugar intake:

Firstly, in really simple terms: Sugar can play havoc with your weight, hormones, energy, and give you tooth decay. Eating sugar offers you ’empty’ calories – i.e. no benefit and lots of potential for harm. Therefore you should be looking to reduce your sugar intake.

When you shop, look at the labels of everything you buy. Sugar can be found in a surprising array of foods. Be especially careful when buying breakfast cereal and processed food such as ready prepared meals, including soups or cooking sauces since these often contain unexpectedly high levels of sugar.

Run through the list of negative effects below to remind yourself of why you should be avoiding sugar:
- Consuming sugar makes your blood sugar levels rise quickly. The pancreas is stimulated, it produces insulin to stabilise the blood sugar levels. Insulin is known to promote the storage of fat so more sugar = more insulin = more fat stored.
- The high level of insulin production not only encourages the body to store fat, but is the main risk factor in diabetes.
- High blood sugar levels damage artery walls, making it easier for cholesterol and fat to build up. This causes heart disease and high blood pressure.
- A raised insulin level affects the immune system lowering resistance to disease.
- Sugar puts stress on the kidneys and can interfere with absorption of some essential minerals. This can contribute to osteoporosis.
- Sugar can cause free radical formation in the blood, this causes damage to each cell in your body. It speeds up the ageing process which you’ll see as wrinkles. Some studies have suggested that it also speeds the deterioration of brain cells and contributes to dementia.
- Sugar can increase fermentation during the digestion process causing bloating.
- Since insulin is a hormone it is an intrinsic part of the body’s hormonal balance. Abnormal variations in that balance are known to cause fatigue, depression, weight gain, fluid retention, and so on.

For all these reasons cut down your sugar intake and enjoy better health!

The Studio News 02/01/14

• This weeks newsletter with up to date availability for classes and massage. Information about Myofascial Release Technique, a subtle yet effective treatment for tightness in muscles and fascia which causes pain. Plus, Manual lymphatic drainage to help with swelling and boost your immune system. Help with making and keeping new years resolutions and easy tips to follow to help keep healthy through the winter.
• Read the full newsletter...