How Pilates Protects the Activities You Love

 

Last month, we defined what the core truly is and why it matters. We explored how core strength supports stability, balance, posture, spinal health, and ultimately extends our Active Life Expectancy.

Now let’s make it practical.

How do the benefits of core strength translate into the activities you love, like walking confidently on a trail… skiing without injury… finishing the back nine… or lunging for a pickleball dink without straining your knee?

This is where Pilates becomes longevity training.

Injury is the #1 reason older adults stop playing sports such as hiking, pickleball, golf, and skiing. A study in the Journal of Sports Science and Medicine found that core stability is the strongest predictor of a long-term playing life. Pilates is a powerful tool for continuing to play the sports you love for the next 20, 30, or 40 years.

 

Walking & Hiking: Reactive Stability

Walking and hiking require constant micro-adjustments, especially on uneven terrain. That demands dynamic balance, meaning stability while moving.

As we age, we lose proprioception, which is our brain’s ability to sense where our body is in space. That’s why uneven surfaces feel more threatening over time.

Pilates trains the “stabilizer muscles” that your body uses to sense its position and are critical for catching yourself on an uneven surface or hiking trail, thus giving you the split-second balance needed to navigate and significantly reducing the risk of falls and injury.

A review published in Archives of Physical Medicine and Rehabilitation found that Pilates-based training improves proprioception, balance, and neuromuscular coordination and significantly reduces the risk of falls in adults over 60. The study also found that Pilates-based training creates Reactive Stability, allowing a 75-year-old to move with the confidence of a 55-year-old and walk sure-footed on uneven ground, around parking lot barriers, or a rocky hiking trail.

Pickleball: Starts, Stops & Stability

Pickleball requires rapid starts and stops, lateral lunges, and quick recovery. Most injuries occur during sudden lateral lunges or when reaching for a dink, when the player reaches outside their base of support.

Research in Frontiers in Psychology  shows that dynamic balance training significantly improves movement responsiveness and is the key to preventing falls in court sports. You experience a stability lag when the brain initiates movement, but the core cannot stabilize the center of gravity. That results in a delay between deciding to move and the body actually responding, which is a primary cause of ankle and Achilles injuries on the court. If your core isn’t engaged, your center of gravity shifts too far, making you “heavy” on your feet. A strong core and upright posture allow for quicker “unweighting” of the feet, which enables you to lunge for a dink, strike, and recover your balance without overloading knees or ankles.

A strong core also improves your level of play. Sports medicine experts consistently describe the core as the “kinetic link” which transfers power from the legs to the paddle. Without trunk stability, energy dissipates before reaching the paddle.

Golf: The Rotational Explosion

A strong core is the primary protector of the spine from the high-torque rotational forces of a golf swing. The golf swing is a controlled rotational explosion. Without core stability, your lower back takes the brunt of that force.

Power is transferred from the ground, through the legs and core, into the club — the kinetic chain. Power comes from the ability to rotate the upper body while keeping the lower body stable. Studies by the Titleist Performance Institute  show that without core stability, golfers “sway” or “slide,” losing power and putting massive strain on the lower back. Core strength allows for a more forceful rotation without losing control. Better golfers exhibit superior dynamic balance, enabling them to maintain a more stable center of gravity during the downswing, which directly correlates with clubhead speed and “sweet spot” contact. Pilates stabilizes your “center” so you can rotate your shoulders further, resulting in increased drive distance and a protected spine (lower risk of back injury). My husband has been following my core exercise program for over a year now, and he claims it allows him to continue playing golf pain-free despite herniated discs in his spine.

Research published in the Journal of Strength and Conditioning Research found that highly skilled golfers (handicaps less than zero) demonstrate superior torso strength, hip flexibility, and balance compared to higher-handicap players — and concluded those physical traits are “modifiable” through specific training programs such as Pilates.

Cycling & Horseback Riding: Postural Endurance

Both cycling and horseback riding require participants’ cores to remain stable while their limbs perform repetitive, high-force movements. In cycling, the core is the bridge that transfers power from your lungs to your legs. If the bridge is shaky, you lose speed and invite injury.

Cyclists spend long hours in a fixed, forward-flexed position. The core must provide “postural endurance” to keep the weight off the wrists and prevent the lower back from rounding. Without core stability, the pelvis “rocks” on the saddle. This lateral movement causes friction (saddle sores), knee tracking issues, and severe strain on the L4-L5 vertebrae. A strong core allows for a more aerodynamic position, better climbing power (by providing a solid base for the legs to push against), and significantly less neck and shoulder tension.

A study in the Journal of Strength and Conditioning Research concluded that core stability is essential to maintain optimal cycling mechanics. The study found that when a cyclist’s core fatigues, their leg alignment deviates, leading to decreased efficiency and increased risk of overuse injuries.

 

In horseback riding, the rider must stabilize independently of the horse’s movement while keeping the upper body quiet and the hands steady. A strong core allows a rider to “absorb” a sudden spook or stumble by the horse. It also protects the rider’s spine from the repetitive concussive forces of the trot and canter, thus significantly reducing post-ride hip and lower back soreness.

The core is the primary tool for communicating with the horse. A rider with a weak core is “loud” and unbalanced, which can confuse or even injure the horse.

A study in Sport Sciences for Health demonstrated that riders who engaged in core stability training significantly improved their ability to maintain a neutral pelvis and a more symmetrical seat, leading to better balance and horse-rider synchronicity.

 

 

Skiing: Eccentric Strength & Fatigue Resistance

 

 

Skiing requires eccentric strength, your muscles’ ability to control force while lengthening as you descend the mountain.

Fatigue is the #1 contributor to ski injuries. When the core tires, posture collapses, and load shifts to the knees, especially the Anterior Cruciate Ligament (ACL).

A well-trained core delays fatigue, maintains alignment, and protects joints under high load. That means better control at 2 p.m., not just 9 a.m.

 

 

 

Posture & Performance

Posture directly affects performance.

Thoracic kyphosis, the “senior hunch,” compresses the rib cage, limiting lung expansion. Reduced lung capacity makes physical activity feel harder and more fatiguing.

When Pilates restores spinal alignment and rib mobility, you’re not just standing taller, you’re breathing more efficiently.

More oxygen equals more stamina.

That’s what lets you finish the hike, the match, or the final ski run without hitting the fatigue wall.

Why Instruction Matters

Building core strength requires careful instruction. The human brain is a master of ‘cheating’. If a muscle is weak, your brain will find a stronger one to do the work for it.

When the core muscles are weak, larger superficial muscles take over, a phenomenon described in rehabilitation research as the Law of Substitution or compensatory patterning.

Studies in Archives of Physical Medicine and Rehabilitation and the Brazilian Journal of Physical Therapy show that without specific cueing, individuals often fail to activate the intended deep core muscles.

Do-it-yourself exercises often strengthen the wrong muscles.

Precision matters. Proper instruction ensures the right muscles are doing the right work, so you receive the benefit you’re training for.

Precision is what turns movement into medicine.

The Bottom Line

Injury is the number one reason adults stop doing the activities they love.

Core strength is the strongest predictor of long-term physical independence and sports longevity.

Pilates does not just make you stronger.

It protects your spine.
It protects your knees.
It protects your future.

And that’s the real goal — not just adding years to life, but life to years.

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Can Pilates Reformer Training Reduce Fall Risk in Older Adults?

The #1 Cause of Injury-Related Deaths in Seniors: Can Pilates Help?

Did you know that falls are the leading cause of injury-related deaths for adults over 65?   This often results in loss of independence and decreased quality of life. A landmark study published in the Journal of Bodywork and Movement Therapies explores how Pilates Reformer exercises can help reduce fall risk by improving strength, balance, and coordination.   Read the entire study here.

Research Study: How Pilates Reformer Improves Balance & Strength

Researchers conducted a randomized controlled trial to assess the impact of Pilates Reformer training on fall risk in older adults. Participants engaged in a structured Pilates program, focusing on core stability, lower-body strength, and postural control—all key elements in preventing falls.

What Was Tested in the Study?

Over 10 weeks, older adults attended just one Pilates Reformer class per week, while researchers measured:

  • Balance & equilibrium
  • Range of motion in ankles and hips
  • Fear of falling (psychosocial assessment)

Key Findings: How Pilates Reformer Reduces Fall Risk

The study revealed profound benefits:

✅ Improved Balance & Stability – Participants showed significant gains in dynamic balance, helping them better react to potential falls.
✅ Increased Strength – Strengthening the legs and core provided better support and control during movement.
✅ Enhanced Coordination – Mindful movement patterns in Pilates improved neuromuscular function, a crucial factor in fall prevention.
✅ Greater Confidence – Many participants reported feeling more secure in daily activities, reducing fear of falling. Participants felt better about moving. They regained trust in their bodies, shifting their mindset around aging and mobility.

 

Why Is Pilates So Effective for Fall Prevention?

Pilates Reformer training works because it fosters:

  • A shift from fear of falling to confidence in movement
  • Strength, balance, and mobility improvements through controlled, full-body exercises
  • A social component that enhances motivation and engagement

And the social aspect of Pilates plays a huge role!

Whether it’s a special connection with your teacher who has your back or the mid-class giggles or post-class chat after a semi-private session, you create shared wins. They help rewrite a narrative of fear into one of success and resilience.

 

 

 

Traditional Fall Prevention vs. Pilates: What’s the Difference?

Traditional fall prevention programs often focus on static balance exercises, but Pilates introduces fluid, multi-directional movements that mirror real-life challenges. The use of the Reformer adds an extra layer of resistance and support, making the exercises fun, challenging, and adaptable for various fitness levels.

 

Take Action: Improve Stability with Pilates Reformer Training

If you’re working with older adults or looking to improve your own balance and strength, consider incorporating Pilates Reformer exercises into your routine. Concentrate on combined strength and mobility exercises such as footwork, hip work with feet in straps, scooter, reverse scooter, and Eve’s lunge, among others included in the study. I would also include weight-bearing and dynamic balance exercises. Maintain controlled movements, strength with proper alignment, and breathwork—all of which contribute to enhanced stability and fall prevention.

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Exercising Safely in Hot Weather: A Guide for BoneSmarties Over 50

 

Depending on where you live the summer heat may be approaching or is already at its height. Staying active becomes a challenge, especially for people over 50. Exercising in hot weather requires additional precautions to ensure your safety.

My aim is to provide a comprehensive guide for my BoneSmarties over 50, offering tips and strategies for staying fit while minimizing the risk of heat-related illnesses.

 

 

 

 

 

 

  1. Stay Hydrated:     Hydration is crucial when exercising in hot weather, as your body loses water through perspiration. Older adults are more susceptible to dehydration due to decreased thirst sensation. To combat this, it’s essential to drink water before, during, and after physical activity. Avoid alcohol and caffeinated beverages, as they can contribute to dehydration. Carry a water bottle with you and sip regularly to maintain proper hydration levels.  Consider infusing your  water with electrolytes or swap out for a sports drink.  Electrolytes help you replenish minerals  lost through sweat. That’s why water alone is not enough if you’re exercising outdoors in the heat.

  2. Time Your Workouts:    When the sun is at its peak, typically between 10 a.m. and 4 p.m., the heat is most intense. It’s advisable to plan your workouts during the cooler parts of the day, such as early morning or late evening. This reduces exposure to extreme heat and minimizes the risk of heat exhaustion or heatstroke.
  3. Dress Appropriately:    Wearing the right clothing can make a significant difference in staying cool during exercise. Opt for lightweight, breathable fabrics that allow air circulation and aid in moisture-wicking. Loose-fitting clothing in light colors reflects sunlight and helps in maintaining a comfortable body temperature. Additionally, wearing a wide-brimmed hat and sunglasses protects against the sun’s harmful rays and reduces heat-related discomfort.
  4. Protect Your Skin:   Exercising outdoors increases exposure to harmful UV radiation. Individuals over 50 are particularly vulnerable to sunburn and skin damage. Choose a sunscreen with SPF 30 or higher with broad spectrum protection against UVA and UVB. Reapply sunscreen every two hours, or more frequently if sweating excessively. Seeking shade when possible or exercising under tree cover can provide additional protection from direct sunlight.

    You should always wear sunscreen when you go outside, but you should be even more diligent about it if you plan on being out during peak hours.

     

  5. Check the thermostat and your ceiling fans:  Most gyms/health clubs set their thermostats so the air conditioner runs often and keeps the humidity (and sweat) out of the air!    If you have your home A/C set to an economical setting, and you’re doing a high intensity class like HIIT – you may want to make sure your ceiling fans are on and lower your AC for the time it takes you to do a class.
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Tips for dealing with neck pain

A pain in the neck can be an annoying problem. I taught 2 techniques to “free up your neck in my FB Live in our Private Aging Strong Pilates Facebook community.      Watch it here!    (If you haven’t joined our group, you will need to join the group in order to watch.     (Don’t worry — no spam)    

In the meantime, try these tips for a healthy neck

1. Chin Tuck

When you drive, use the headrest to stretch the back of your neck out as pictured. Think of pressing the base of your head into the headrest, and that will drop your chin and stretch the muscles at the back of your neck.  When pushing the base of your head back, you’ll experience a stretch behind your neck. This is a great exercise for correcting forward head syndrome, which is rampant in our society.

2. Know which way is up

Grasp a good-sized clump of hair at the crown of your head and gently pull back and up, allowing your chin to angle downward in a relaxed way. When pulling the tuft of hair from the crown of your head, your head will align, the chin will drop slightly, and you’ll feel a stretch behind your neck. People often make the mistake of thinking that standing tall involves lifting the chin. Know which way is up!

3. Keep the spine aligned

a) When sleeping on your side at night, use a pillow that supports correct alignment with the rest of your spine. You don’t want your head tilted up or flopped down off your spine.
(b) When bending, such as to pick something up, do not lead with your chin, as this encourages a forward head position.
Keep your head in alignment with your spine, as seen below.
The feedback of the dowel promotes ideal positioning.

4. Check your foundation


The root of many neck problems is in the pelvis, the foundation for your entire spine.
(a) Sit with your Sitz bones pointed straight down, not tucked under.
(b) Stand with your soup in the imaginary pelvic bowl, neither spilling behind you (a tucked position) nor spilling in front (a swayback). Your ribs are relaxed, not collapsed. 

 

5. Roll your shoulders back and down

Periodically throughout the day, and as preparation for driving and keyboarding, roll your shoulders and let them settle back and down into a healthy position. Having your shoulders back and down helps your trapezius muscle keep a healthy length, which helps your neck.

 

6. Use your muscles and spare your joints

(a) When walking, engage your buttock (gluteal) muscles to soften your landing. You don’t want your neck (or any of your weight-bearing structures) to experience an earthquake with every step you take. Bonus: making every step a rep will give you a well-toned behind and will make your walk more graceful.

(b) If you are jogging or riding in a bumpy bus, imagine you are carrying a significant weight on your head and push up against it with the crown of your head. You will be engaging your longus colli muscle and sparing your neck discs and nerves from unnecessary wear and tear.

 

I teach you two techniques with a towel to liberate your neck in this video here!    You’ll need to join the Aging Strong Pilates private community to view.

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Virtual Classes FAQ

  • How do I view your offerings and register?
    • 2 ways to get there. Go directly to www.BoneSmartPilates.as.me or go to my website, BoneSmartPilates.com, and navigate to Group Virtual Classes from the “Classes” pull-down tab. That will redirect you to BoneSmartPilates.as.me, my registration landing page.
    • From there, you can see all the different categories of classes and register for what you want.
  • What’s unique about your teaching approach?
    • In addition to being a licensed PT who puts safety first, I foster a community.  The online members get to know each other over time, and my approach is interactive. I offer lots of encouraging live feedback.
    • I don’t teach AT you, I teach with YOU in mind. During a recent Standing Strong class, I asked people what they needed and what was challenging in their lives. I designed the class on the spot to match their needs.
  • What is the key thing to do on your site at BoneSmartPilates.as.me?
    • If you are new, register for an account by entering your email and a password of your choice. After that, Log In every time you book a class. It lets you see which classes you have coming up and how many classes are left on your certificate, and it will autofill your information, such as your Real Deal certificate code. This is the key thing people forget to do.
  • What classes do you offer?
    • I offer a 1 hr Standing Strong Pilates class that includes both weight-bearing and mat work. In addition, I teach the following 30-minute classes: Superpowers (strength training with hand weights), Core & Restore, Active Aging Bootie Barre, Foam Roller Release, and HIIT (high-intensity interval training) with a Dash of Dance.
  • Who is the target audience of your classes?
    • Typically those of you 50 and above that want to age strong, be challenged, and be safe.  All classes are designed by a licensed PT with bone safety and bone-building in mind.
  • Can I get a consultation on what classes are appropriate for me?
  • What’s my best value in signing up for classes?
    • There are 2 options: The following option at $180 saves you $20 over purchasing single classes, and you can mix and match 30-minute and 60-minute classes.  The Real Deal Group Class Pass
    • This option at $95 saves you $5 over purchasing single classes and you can also mix and match 30-minute and 60-minute classes. The Budget Group Class Pass
  • If I purchase a Discount Bundle of Virtual Classes am I limited to one type of class?
    • No, you are free to mix and match any 30-minute or 60-minute class until your credit is used up.
  • Might my Discount Bundle of Virtual Classes expire on me before I can use them?
    • No. I want to support your availability and your schedule. My goal is to help you experience the physical and mental benefits of a consistent movement practice.

 

  • Do I have to be seen on video when I take a class?
    • No,  you can keep your camera off. If I can see you, I make a point of offering both general and specific cues and corrections in a safe, judgment-free environment.
  • Must I have prior Pilates experience?
    • The classes are mixed-level; beginners are always welcome.
  • What classes can you just sign up for 1 class at a time and not a whole series?
    • My Sunday Standing Strong Pilates and all my 30-minute class offerings can be purchased one at a time.  In the fall and spring, I offer a Tuesday morning hybrid (in-person and virtual) series that requires a purchase commitment for the whole series. The class builds incrementally on the previous class each week. Everyone automatically receives a recording of the hybrid class, so if you miss it, you can take the class at your convenience, and if you took it live, you can repeat it.
  • Any hints for navigating the online registration process?
    • Definitely, create an account with a password and always “log in” when you register for classes.  That makes it easy to see your upcoming classes and view how much you have left in your account.
    • View the following video tutorials if you need a little extra help
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Not just for the hardcore exerciser, foam rolling is both self-care and self-repair.

Foam rolling is a form of self-massage that alleviates tightness and trigger points (aka muscle knots) by using your body’s weight against a foam roller. The benefits are many.

 

 

BENEFITS OF FOAM ROLLING:
  • Increases blood flow and elasticity of muscle tissue, joints, and fascia, the body’s connective tissue, which helps with mobility and overall well-being.
  • Reduces inflammation that occurs during the muscle repair process.
  • Helps injury prevention by maintaining muscle length and alleviating tension and tightness.
  • Releases tension promoting relaxation.
FOAM ROLLING PRO-TIP: 

Click to view the video. If you are new to the Aging Strong Pilates Facebook Community, you will have to join the group to see the video.

For all the moves, you’ll want to stop wherever it feels tight or tender. Breathe allowing the pressure and stillness to create a release. You’ll note the benefit immediately. When you experience that release, inhale, and then as you exhale, slowly roll your way to another tight spot and repeat.

DEMONSTRATIONS:

Want to see some demonstrations of key roller exercises? Watch the video on our Aging Strong Pilates private FB page where I demonstrate effective techniques to melt away your stress and your knots. You can also ask your questions there. I moderate daily.

 

HOW ELSE CAN YOU USE THE ROLLER?

The foam roller is not just for relieving knots and tension. It can also be used to increase the challenge to certain muscles and improve your postural stabilizers which are important for balance.

Imagine lying on your back with bent knees, the soles of your feet on a roller that’s perpendicular to your body.  Doing bridging this way increases the challenge to the muscles in the back of your legs because your feet are on an unstable surface that, without adequate hamstring firing, will roll away from you.

Here’s another scenario:

Lying vertically on the roller with your head to your buttocks supported by the roller- similar to the photo on top, knees bent, feet and fingertips on the floor.  Challenge your postural stabilizers by marching in place – lifting and lowering one bent knee. Notice how your balance systems kick into high gear to keep you from falling off the roller.

YOUTUBE FOR ROLLER AND MORE

My Youtube channel “BoneSmart Pilates” has many free videos that support your movement practice. Check out this one which includes 6 Great Foam Roller Exercises to Start Your Day!

 

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Benefits of working your Bootie in the last and best third of your life

Do you find your butt slowly disappearing or migrating south? Are your jeans sliding off your butt?

Age-related muscle loss, known as sarcopenia, is a real thing. The good news is you can do targeted workouts to minimize the loss that people experience from increasing age and all the excessive sitting that’s been happening recently.

It’s not too late to literally perk things up.

Round perky butts play a role in aesthetics but there’s even more that’s important!

Having strong gluteal muscles gives you the power to stand up, sit down, squat, and perform all your life activities with power and grace.

Strong glutes are important for proper pelvic alignment, propulsion during walking and running, and single-leg balance support.  They also help to support the lower back during lifting motions.

 

6 Benefits of taking the Active Aging Bootie Barre class

Strong glutes help your posture and lessen back and neck pain.

Increased sitting can result in slumped posture and “dead butt syndrome”. This is when your butt muscles become inhibited and literally forget how to fire.

How does this happen?  It’s actually a common problem today.  People are spending inordinate amounts of time sitting behind their computers, zooming, etc.  Picture it, your butt is tucked under, your back is in a C curve (I call it cashew posture) and your head is shifted forward in front of your shoulders. Feeling the back and neck pain yet? With all this faulty sitting, the muscles in the front of your hip joints become short and tight and the opposite muscles, the butt muscles, become neurologically inhibited, overstretched, weak, and inactive.  Strengthening the butt muscles, back muscles and stretching the muscles in front of the hip, exercises that are included in the active aging bootie barre class, address these common issues.

 

Strong Glutes help Prevent Injuries.

Building strong gluteal muscles (the focus of “bootie barre”) can help you avoid injury as well as recover from injury to your low back, hips, knees, and ankles by creating better alignment and stability.  As an example, when squatting sometimes people will cave one knee in towards midline instead of tracking the knee over the foot. That’s often a result of weak gluteal muscles on that side. This is a common dysfunctional pattern known as “dynamic valgus” and it can be prevented with strong gluteal and hip muscles. Proper hip, knee, foot alignment is cued regularly during our bootie barre class.

Strong Glutes Improve Balance

Who remembers those old commercials “Help I’ve fallen and I can’t get up!”  Though people joked about it, those commercials depicted a real and serious situation.  Maybe it’s not an issue for you currently but having strong glutes now means you’ll have a strong foundation to propel yourself when walking, have the stability in your pelvis to balance on one leg, get in and out of your vehicle, or shower with ease and if you fall, “you Will be able to get up”!  This all translates to better long-term quality of life.

 

Strong Glutes Enhance Bone Density in the Hips and Pelvis

Strength training is the best way to improve localized bone density. This happens when muscle tissue tugs on your bones during strength training. By building up the muscles around your pelvis (your glutes) as we do in class, you are improving your muscle and bone strength as well as the stability of your entire pelvis and hips.

 

 

Strong Gluts are Aesthetically Appealing

Though not the most important reason, this is often the primary reason people start working on their glutes. It’s a valid goal to have to keep our pants from sliding down and if chasing a perky butt is your goal, I say go for it!

This class is targeted for you, in the last and best third of your life, to get strong safely and efficiently.

As a physical therapist, I ensure that you’re not using your low back to lift your leg behind you (a common error).  I design exercises that work all ranges of motion of the hip and stimulate both slow-twitch and fast-twitch fibers found in your glutes.  And, we get it all done in just 30 time-efficient minutes!  Allow me to be your guide to lift your tush and safely challenge your limits.

Sign up for the Active Aging Bootie Barre Class every Wednesday at 11:30 PM PST. Can’t make that time? Not a problem. You can purchase the class and I can send you a recording to do at your convenience!

Click here for a preview of some Active Aging Bootie Barre Moves!

 

 

 

Written by Teresa Maldonado Marchok, MPT

Physical Therapist,  Pilates Teacher, Aging Strong Activist, Educator, and lifelong learner.   www.BoneSmartPilates.com

 

 

References

BoneSmart Pilates Youtube channel Gluteal Amnesia aka Dead Butt Syndrome  https://youtu.be/YevqgbmS4K8

Buckthorpe M, Stride M, Villa FD. ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS — A CLINICAL COMMENTARY. Int J Sports Phys Ther. 2019;14(4):655–669.

Dunsky A. The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review. Front Aging Neurosci. 2019;11:318. Published 2019 Nov 15. doi:10.3389/fnagi.2019.00318

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Move More, Sit Less

America is growing increasingly sedentary.  85% of our adult population is insufficiently active, meaning they’re not meeting even the minimum recommended requirements of the Physical Activity Guidelines for Americans. This may surprise some readers because at times it can seem as if health has gotten trendy in the U.S.  We’re inundated with fitness influencers sharing social media content, the latest trendy workout gear, and TV ads pitching healthy products. But while these factors can have a positive influence for some it’s not making the intended impact to the greater community.

 

In 2018 the Physical Activity Guidelines were revised and updated based on new scientific evidence.

2 key changes were made that’s great news for us all.

The first change was the directive to Move More and Sit Less. Evidence proved the health consequences of prolonged uninterrupted sitting cause a cascade of health problems.

The second big change included dropping the 10-minute bout rule. Previous to the update, exercise didn’t “count” unless you accumulated at least 10 minutes of moderate activity at one time.  Even trackers like the FitBit did not register activity in smaller bouts.  The good news is that newer models now honor and give credit for shorter than 10 min bouts.  I was even able to add an update to my Fitbit Charge 3 to include this new feature.

Why have we gotten so sedentary?

This ongoing health crisis is largely to blame. Health writer Jamie Ducharme details in an article on the impact of the pandemic how Americans are now sitting more and moving less rather than moving more and sitting less. Cambridge Open Engage found a 32% decrease in physical activity ever since social distancing measures were implemented. Sitting a lot more, in particular, are work-from-homers — office workers and professionals who are now working at home due to stay-at-home directives.

 

Time to Move More, Sit Less

Integrating core work at your desk

There are a lot of ways to start working toward a lifestyle in which you move more and sit less. If you work at a desk — particularly if it’s at home — you might consider investing in a standing desk, described by Pain Free Working as an ergonomic innovation designed to let you switch between sitting down and standing up.  The standing desk is a stand-alone piece of equipment that allows you to adjust the desk height and customize it so you’ll be comfortable

You might also consider alternating between a physioball and a chair to encourage more movement. A physioball, because of its inherent instability, invites subtle often unconscious movements to stabilize your spine and keep you upright. I’ve created a short video showing you a few things you can do while seated on a ball at your desk.

You might implement a habit to get up and move around for 3 minutes at the top of every hour. Though it may seem like a small step, evidence shows that interrupting your bouts of sitting decreases the negative effects of being sedentary including your risk of mortality.

Walk More

More broadly, in your day-to-day life, you can make exercise more of a priority. If you’re not used to it, we at BoneSmart Pilates suggest you start with the art of walking — just one step at a time, progressing gradually until walks become part of your routine.  As a former professional dancer, I used to think that walking wasn’t really “exercise”.

I certainly know better now and with my pandemic puppy “Chip”, walking and sometimes eager sprints to get to the park, are a regular part of my daily routine!  If you’re familiar with physical activity but struggle to find time for it these days, consider “Habit Integration”.  This is a technique I created that I shared in my virtual workshop Life Hacks to Move More Sit Less. Habit Integration helps you seamlessly weave habits you currently do with desired movement habits so your new desired habit is cued by your “I always do this” habit.  For instance, while I’m taking a shower I’ll do a corner pec stretch to open up the front of my shoulders and help me hunch less. You’ll find yourself moving more automatically.

 

Physical activity recommendations

The revised Physical Activity Guidelines of 2018 recommends the following:

For adults

• Do at least 150−300 minutes a week of moderate-intensity physical activity, or 75 minutes a week of vigorous-intensity exercise to get substantial health benefits.
• Do more than 300 minutes a week of moderate-intensity physical activity for additional health benefits.
• Do muscle-strengthening exercises on 2 or more days a week for additional health benefits (stronger bones, increased strength).

For older adults

• Include balance, aerobic, and muscle-strengthening activities weekly.
• Be as physically active as your condition will allow.
• Exert as much effort as your condition will allow.

 

Once you apply some of the habit-forming strategies shared in the Move More, Sit Less workshop, you’ll notice positive effects with how you feel, physically and mentally. The more you can incorporate this simple “move more, sit less” mantra into your life, the healthier you’ll become.

Quotes for Motivation

If you need a little nudge to get you started, I encourage you to consider the following inspirational quotes in support of more movement.

“It is health that is real wealth and not pieces of gold and silver.”                                                         -Mahatma Gandhi

Much of our sedentary lifestyle can be chalked up to the need to work. Our world is a very competitive one, and we can trick ourselves into thinking that each minute not spent at the computer means a minute that we’re falling behind. Gandhi’s quote is a reminder, however, that there are truly more important things — namely, health and wellness — rather than the pursuit of material wealth.

“Exercise should be regarded as a tribute to the heart.” – Gene Tunney

What a lovely little way to think about the effort to move more. The quote reminds us to consider exercise in a deeper manner, rather than as an inconvenience or obligation.

“You are the architect of your life.  It’s never too late.  Start now.” -Teresa Maldonado Marchok

Avoid thinking you can’t start fresh.  Old dogs can indeed learn new tricks.  Movement enhances life at every single point in our life cycle.

 

If you’d like to learn more about “Life Hacks to Move More and Sit Less” which is available for on-demand viewing, click here.

 

Written by Teresa Maldonado Marchok with additional contributions penned exclusively for bonesmartpilates.com by Jorgina Bowen

 

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Big News! Streaming is now available for all 3 of my DVDs!

In response to requests for streaming of my DVD’s, I am so excited to share that we have just launched our streaming offering of all 3 BoneSmart Pilates DVD’s!

 

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The Power of Breath

Thought provoking and beautiful in many ways, the “Real Bodies” exhibit that I visited in Las Vegas this month, explores perfectly preserved human bodies and helps me connect in a deeper sense, to what it means to be alive.  With so many intricate and vital organs packed into our bodies and all the conscious and unconscious actions that occur, it’s a wonder to me how we live, breathe and move every single day, seemingly effortlessly.

As a PT I have a nerdy interest in anatomy and understanding our inner workings.  Something that really resonated for me in this exhibit, and that has a direct impact on you, is the diaphragm and its vital function in our lives.

It’s well known that breathing is an activity that crosses cultural, racial and gender lines. We are all required to breathe in order to survive.  “Without oxygen, brain cells begin to die within five minutes.”  (Body – the Complete Human  ~National Geographic)

 

This longitudinal section of a body was on display at the exhibit. The diaphragm-that I’m pointing out here-looks like a thin layer of muscle which sits below the lungs and heart and separates the thoracic cavity from the abdominal cavity. It’s sitting just above the liver and is the major muscle of respiration. In its resting state, it looks like the shape of a mushroom or parachute and when it contracts, if flattens out moving downward creating more space for the lungs to fill on an inhalation. During exhalation, the diaphragm passively relaxes and returns to its original dome shape.

Mindful controlled breathing can be used as a tool to calm our nervous system and control our blood pressure. If we are stressed, our sympathetic nervous system (think fight or flight) is triggered causing our respiratory rate, blood pressure and heart rate to go up. Our breathing becomes  shallow expelling more carbon dioxide and inhaling less oxygen.  If we’re continually stressed for long periods, our body adapts to this faulty breathing pattern thinking this is the new normal. It causes our diaphragm to weaken resulting in overuse of our breathing accessory muscles (scalenes) and our shoulder muscles. This will, over time lead to neck and shoulder pain.

Research shows that improving our diaphragmatic breathing can help decrease our stress and conditions related to stress such as high blood pressure, headaches, neck pain and anxiety (Ehrer et al 2012).

Pilates and Breathing
Of course I can’t help but draw parallels between the use of the diaphragm and Pilates.

Did you know the primary breathing muscle, the diaphragm, is also a key core muscle providing spine stability along with several layers of abdominals, the multifidi in our backs close to our spine, pelvic floor muscles and fascia?  Anatomically, the diaphragm has origins on the xiphoid process (bottom of sternum), the upper lumbar vertebra and the lower 6 ribs with their costal cartilage (which by the way interdigitate with Transverus abdominus (TA).  The insertion is the central tendon that has no bony attachment.  The diaphragm is primarily a muscle of inspiration, contracting to get air in and the abdominals and intercostals (muscles between the ribs) assist primarily with exhalation. (Kendall, F. Muscles Testing and Function 1993)

 

As the diaphragm contracts, it also helps to stiffen and stabilize the thoracolumbar junction by pulling on the tendon that attaches to the upper lumbar vertebrae. In addition as the diaphragm contracts and lowers, the increase in intra-abdominal pressure is met by an increase in TA and pelvic floor  or “core” muscle activation to allow trunk stability during breathing and movement. From this we can ascertain that the diaphragm is integral to core stability. Also important to note is when the aforementioned muscle groups work out of sync, it can lead to low back pain and problems of lumbopelvic instability

Joseph Pilates is quoted as saying,  “Above all, learn to breathe correctly!” He highlighted the importance of breath in his system, inventing exercises like “the Hundred” to create an internal shower for the body, heating the body up from the inside out and improving circulation. (Pilates, Return to Life 1945)

When we apply diaphragmatic breathing and adapt it for Pilates-otherwise known as “Pilates breathing”, we maintain focus on the 3 dimensional expansion of our lungs/ribcage seen in diaphragmatic breathing, however, instead of expanding the belly, we maintain abdominal control and do not puff the belly. This provides safety and stability for the spine when doing exercises like “bird dog” on all fours, where we lift opposite arm and leg in the air and need to keep a stable spine.  It’s also important in many other exercises including “the Hundred” to keep the spine from arching or the pelvis from rocking.  Similar to diaphragmatic breathing, we encourage a multi dimensional expansion of our ribs allowing for greater lung capacity and rib cage mobility.  Does this mean we hold the stomach in taut in at all times in Pilates?  No, there are times when relaxed expansion is fine, it’s all specific to the exercise and what your goal is at the moment.

Try this exercise with me to feel your own rib cage expansion

  • Lying down with knees bent-feet flat on the floor, wrap your hands around your  rib cage on either side.  (include the front, sides and back of your ribs) Try both grasps illustrated to see which grasp is more comfortable and gives you more proprioceptive feedback. I prefer most fingers in back (bottom picture) for more feedback of posterior and lateral expansion of the ribs.
  • As you inhale, experience your ribs expanding and widening front, side and back.  As you exhale, feel your ribs relax back toward your spine. Imagine in your minds eye, an accordian or bellows slowly expanding and contracting. Minimize chest rise as you do this and maintain tone in your belly rather than clenching the abdominals which might make you tuck your pelvis.
  • Try putting a bag of rice on your belly as you practice this and attempt to keep the rice from lifting and lowering. For a greater challenge try the Hundred exercise with the bag of rice, keep your head down at first and just pump your arms and focus on keeping the rice still. (pilatesanytime.com)

When do we exhale and inhale during an exercise in Pilates?

I get this question a lot and according to what I believe, there are suggested ways of breathing for particular exercises that support the movement. For instance, when you do extension-think the “Swan” exercise (lying on your belly and lifting your head and chest), an inhalation will help and support extension.  If you are lying on your back and doing a chest lift (curl up of the head and shoulders) the exhalation supports this movement and triggers the activation of your core muscles to assist in the rise.

With that said, there are many exercises, like footwork on the Pilates Reformer, where different breathing cues are taught by different schools of thought.  Instead of adhering to one school of thought, I look at the person in front of me to see which breath pattern best supports their movement, promotes a neutral spine position and is most organic to them.  That is the breath pattern we choose.

If you find that you’re stressed about which way to breath for every exercise, you may find yourself holding your breath  and that will work against you.  Bottom line, when in doubt, just breathe!

Allow me to share with you, an excerpt from an inspiring quote featured in the Real Bodies exhibit.

 

Life begins with a gasp, a sudden rush of air into the lungs followed by the harsh cry of a newborn “I am ready”. And so it begins, a lifetime of breaths.

Inhale, exhale, repeat

…Beyond culture, beyond race, beyond religion breathing is an undeniable need shared by all.  This is inspiration, an invitation to the spirit of life to fill the empty sponges within us, yet again. A willful defiant act of our unconscious, it declares I AM, again and again through the cycle of minutes and years. With each breath comes a new beginning making all things possible.

Inhale, exhale, repeat

References

  1. Photo from Real Bodies exhibit, Las Vegas 2018 Respiratory system
  2. Body: The Complete Human-How it Grows, How it Works, and How to Keep it Healthy and Strong 2009 ~National Geographic
  3. Photo of cross section of body from Real Bodies exhibit, Las Vegas 2018. Detailing of diaphragm-my own insertion
  4. Ehrer et al, (2012). Positive Effect of Abdominal Breathing Exercise on Gastroesophageal Reflux Disease: A Randomized, Controlled Study. American Journal of Gastroenterology. 107, 372-378
  5. Kendall, F. (1993) Muscles Testing and Function.  323-325
  6. Diaphragm illustration credit  www.inpursuitofyoga.com
  7. Joseph Pilates-Return to Life through Contrology 1945 – Breathing Quote
  8. Pilatesanytime.com – reference to rice as feedback with Pilates breathing
  9. Final quote from Real Bodies Exhibit Las Vegas, May 2018
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