womens health

Am I Too Old To Do Pilates?

I’m doing this thing where I try to be more confident and speak to people about what I do! So the other day whilst having a blood test, I mentioned that I taught Pilates, and I was met with the statement. “I’ve thought about doing Pilates, but I always thought I was too old!”


WHAT? Too Old?!, Never!
I feel like that phrase should be outlawed, you will never be too old for anything! Except maybe schoolies - no one wants to be a toolie!

Anyway, it really got me thinking, I wonder how many other people out there think that about Pilates or about exercise in general!

Reformer Pilates Ballarat


Well if you’ve been thinking this, I’m here to tell you to STOP! You are not too old, and you are definitely not too old for Pilates!

Actually as you get older you should really start paying more attention to your health and activity levels, because quite frankly, “you’re not as young as you used to be”.

Also did you know that as you age, after the age of 30, (I know guys!) we actually start to lose muscle tissue and bone density, which can cause increased risk of falls, and injuries! So if you’re 30 or older you need to get your butt into gear and try to prevent and reduce this!
And the best way to combat this is by doing the one thing we know that helps develop our muscle strength, mass and bone health which is…. Wait for it…. Exercise!

The type of exercise that is best for this is progressive resistance training, which translates to exercise with some form of resistance. This could be your body-weight, dumbbells, cans of beans, small humans or pets!

And it is recommended that you do resistance training at least twice per week working on the larger muscle groups, like your quadriceps, hamstrings, chest, back and abdominals. (Did someone say Pilates?)


At Pilates HQ we have both of these things.. You bring the body we bring the resistance (springs., dumbbells, bands) The added benefit of doing one of our Pilates class is that we tell you what to do!
You don’t have to think about what exercises to do, or worry about if you are doing them correctly, or using the right amount of resistance. We do all of that for you!
You bring your body and we bring the rest!

You can see that Pilates fits the bill for the type of exercise that would be good for adults, but maybe you are still thinking that you are too old? Maybe the machines seem a little daunting, or you aren’t really sure if you are capable of performing all of the exercises in class?

Well here are a few things for you consider before rushing ahead and booking your next Pilates class.

  1. Can you get up and down from a low bench? If so then you will be fine to get on and off the Pilates Reformer!.

  2. Are you restricted with what positions you can be in or movements you can do? If you are then Reformer or Mat Pilates Class is probably Not for you. BUT some 1on1s and a tailored program in our Studio Pilates Class might be more up your ally!

  3. Do you have any major health issues or injuries that may prevent you from starting a new exercise routine? If you do, then it’s best that you see your Doctor and make sure they give you the all clear to join a class

So to answer your question! NO!

You are definitely not too old to be doing Pilates. You might actually find that by doing regular Pilates classes will help you feel younger for longer!


Steph & The Pilates HQ Team
XX


P.S Feel like starting out with some Pilates Today but it’s been a while since you exercised? Then check out our NEW Course - Find Your Fit here

HQ-er of The Month - Jocelyn Freeman

Our HQer of the Month, Joce Freeman, has taken over our blog this week to tell you all about her, as well as the what’s, how’s, who’s and why’s of her Pilates HQ Journey!
Take it away Joce…

Pilates HQ Client of the Month

Hi

I’m Jocelyn, aka Tom, Estelle & Hugh’s Mum or Sam’s wife, occasional bookkeeper and nurse.

My favourite hobbies are Pilates and walking my Border Collie, Lexie. Not cooking and cleaning as my children may think.

My Pilates journey started off as curiosity, So I decided to bid on a ‘HQ Beginners Intro Pack’ at a silent auction at Buninyong Primary School, thinking if I win then I will have to book in and use it, no excuses!

I have always enjoyed exercise, but like any Mum it is often difficult to fit it in and not feel even more fatigued afterwards, Pilates does not do this.

I was a complete novice when I started (no need to be afraid) but the beginner class set the tone for repeating and getting the basics correct before I increased to two intermediate classes a week. I can’t wait to start the new ‘Tempo’ Class next week, just for bit more speed.

I feel more toned and definitely more flexible- but I’m still working on conquering “Roll Ups”.

I was made immediately welcome, so lucky to have such a great studio and knowledgeable instructors and the best bit is that I have made some wonderful friends.

Buninyong is a wonderful community, I am often having one of Ballarat’s best coffees at Maggie and Kate, and you will often see me stocking up on groceries at my favourite Buninyong shop, Food works.

Be Warned Pilates is very addictive and great fun!


Joce.


Joce, We have loved having you in our studio each week and are super lucky to get to hang out with you twice, sometimes three times a week, BONUS!
we are so glad that You won the voucher and can’t wait to see all the amazing things you do in and out of the studio in the years to come!


Steph & The Pilates HQ Team

xx

Everyone’s Fit is Different. How Do You Find Yours?

Pilates HQ can help you find your fit

In all aspects of life, we search for the right fit. Our clothes, our job, our friends, our home. We take the time to find what suits us. However, when it comes to fitness, it’s easy to get caught up in just one idea of what “fit” is - based on information from the media or someone we know. We can even get caught up on our former selves… (you know, the you before “life happened”). And based on that one idea, we judge ourselves to be unfit or worse, incapable of being fit.

But just like clothes, jobs, friends, homes, fitness is different for all of us. Some people need to run marathons; others get a great buzz from intense, sweaty gym sessions; and some people just want to feel good and know they can sail through their daily life with physical ease. Also fitness, just like everything else, is something that constantly changes, depending on where we’re at in our lives.

Pilates, Beginner, Fitness, Ballarat

Pilates, Beginner, Fitness, Ballarat

So what is your fit? How do you find it and how do you achieve it?

Great news!! Pilates HQ is here to help. With our own Exercise Physiologist and Pilates Instructor Abby Byrne, we have developed the Find Your Fit course to help you find it, achieve it and best of all, maintain it.

Over the course of seven weeks, we will provide the tools you need to achieve your idea of fit, starting with determining what that idea is! Abby will work with you to:

  • set your own goals

  • overcome any barriers you’ve faced in the past

  • teach you exercises suited to you that you can do at home

  • empower you become active and stay active in your everyday life.


You will receive:

  • a handbook to keep track of your progress

  • discounts to beginner Pilates classes

  • assessments along the way to keep you on track

  • a home exercise program to follow on with during & after the course

  • support, guidance and knowledge to ensure to achieve.



It’s a holistic program that puts you on track to achieve the level of fitness you want (not what someone else decides). It’s the perfect way to start your very own fitness campaign and discover (or rediscover) a stronger, healthier, happier you.

The Find Your Fit course kicks off at 11.30am on Thursday, August 8th.

The cost is $330 and all you need to do to sign up is click the link below, OR you can send us an email here.

Steph and The Pilates HQ Team

Xx

Don’t let MenoPAUSE put a stop to living your life!

The benefits of physical activity during menopause.

It’s the M word every woman dreads. Menopause. Whether you’ve experienced it or not every woman has heard about this period of life, whether it be from their mother, sister, grandmother or even movies and social media. It’s commonly portrayed as the evil step sister to the reproductive period of our lives, characterised by stories of hot flushes, night sweats, fatigue and headaches.

So, what is menopause?

It’s a time during a woman’s life, usually between the ages of 45-55 years of age, when menstruation has ceased for a period of 12 months or greater. In the absence of ovulation the body fails to produce progesterone or oestrogen, two primary sex hormones. This can cause a number of side effects that you may be familiar with:

https://cdn.mamamia.com.au/wp-https://cdn.mamamia.com.au/wp-content/uploads/2013/05/menopause1.png

https://cdn.mamamia.com.au/wp-https://cdn.mamamia.com.au/wp-content/uploads/2013/05/menopause1.png

  • Hot flushes

  • Night Sweats

  • Fatigue and difficulty sleeping

  • Irritability and poor mood

  • Forgetfulness

  • Lack of self esteem

  • Aches and pains

  • Lack of sexual drive

  • Depression and Anxiety

  • Increased weight or central adiposity

  • Incontinence

And with all these symptoms the last thing you probably want to do is be active right?

Why becoming or remaining active during this time in your life should be a priority.

 

INCREASE BONE DENSITY

The lack of the female reproductive hormones, particularly oestrogen can directly impact your bone health. This is typically due to the protective role estrogen plays on our bones. This puts women at greater risk of developing osteopenia or osteoporosis and increases risk of fractures. (Women, we get it all right!)

BUT,  participating in weight bearing and strength exercise during this time can have great effects on strengthening and maintaining bone health.

Not only this, strength exercise has also been linked to increased muscle mass, weight management and a reduced risk of falls later in life.  

 

REDUCED WEIGHT GAIN & RISK OF CHRONIC DISEASE

Changes in hormones, along with lack of activity due to menopausal symptoms can also result in weight gain, particularly in the abdominal region. Increased abdominal or visceral fat increases a person’s risk of developing many forms of chronic disease including: heart disease, type II diabetes, stroke, high blood pressure and some cancers.

Exercise can have a powerful effect on managing not only weight, but all these risk factors through improving heart and vascular health along with increasing insulin sensitivity and regulating blood glucose levels.

 

BETTER PELVIC FLOOR HEALTH

As hormone levels continue to decline, there are also a number of changes that occur in the genital region. These can include thinning and reduced elasticity of the vaginal wall along with atrophy of the pelvic floor muscles. This can lead to continence concerns along with pelvic floor dysfunction. Gentle exercise targeted at strengthening the pelvic floor muscles, such as Pilates, can therefore have a positive impact on not only reducing incontinence but also the stress and anxiety that can occur with such conditions.      
 

Ready to tame the menopausal beast?

Just a little activity everyday (at least 30 minutes) can assist with the management of menopausal symptoms and help YOU live the happiest and healthiest life YOU deserve. Not only for yourself but also for your family, partner and friends!  

Abby Byrne & The Pilates HQ Team

P.S - Stay tuned for details on our upcoming Women's Health Workshop this September