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Sit to Rise Challenge

Here’s something fun to try. The Sit-to-Rise Test was developed by Dr. Claudio Gil Araujo, and is used by many personal trainers to assess functional fitness (strength, balance, flexibility) and is thought to predict mortality better than isolated tests, highlighting the importance of mobility and healthy aging.

You start standing, sitting cross-legged, and standing back up without assistance. The score ranges 0-10, subtracting points for using hands, knees or losing balance.

*Careful if you have knee issues.

Oh hey! Pilates, developed by Joseph Pilates is a whole-body exercise program that focuses on overall strength, mobility and stability to help maintain functional fitness.

Maybe consider adding Pilates training to your routine and see how it improves your overall Sit-to-Rise score?

The content on this site is for educational purposes only and is not a substitute for professional medical advice or in-person instruction. Consult your primary care physician before beginning any new exercise program, especially if you have injuries, medical conditions, or are pregnant. By participating, you do so voluntarily and at your own risk. The creator is not responsible for any injury, loss, or damages resulting from your participation.

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10 Interesting Things About Pilates

Pilates is often associated with strong cores and graceful movements, but there’s so much more to this training method. It’s all about the work in my private Pilates sessions and Pilates group classes, Quality not Quantity.

Here are some fun facts about Pilates:

1. Pilates was invented in an Internment Camp

Joseph Pilates developed the method while interned during World War I, using springs attached to hospital beds to help injured soldiers regain strength.

2. Originally called “Contrology”

Joseph Pilates believed the essence of his method was learning to control the body through the mind.

3. The Core is more than just Abs

In Pilates the “powerhouse” includes the abdominals, diaphragm, back muscles and pelvic floor, essentially all working as one unit.

4. Precision, not Reps

Pilates focuses on how you perform each movement, not high volume. One perfectly executed repetition can be more effective than 5 sloppy ones.

5. Pilates Equipment

The Reformer, Cadillac and Wunda Chair look unusual because they evolved from hospital beds and springs.

6. Popularized by Dancers, not made for them

Ballet dancers embraced Pilates for injury-prevention benefits, but the method was intended for everyone at any fitness level.

7. Mobility

Pilates has benefits beyond just exercise. It can help to make everyday activities like walking, lifting and bending smoother and safer.

8. 34 Classical Mat Exercises

The Classical system is surprisingly concise, but instructors can vary and modify progressions.

9. Pilates Works

Modern studies support many of its benefits, including improved core stability, balance and chronic back pain management.

10. All Pilates Instructors are unique

Pilates Instructors hail from various backgrounds, and we’re all the better for it. Training and certification are crucial steps to embarking on this life journey, in addition to ongoing personal practice which helps you convey better instruction.

Bottom Line

Pilates is an innovative system with a rich history and complexity, definitely more than just a workout. The next time you’re in a Pilates session, try igniting your mind, breath and core muscles, before you even start to move. Then maintain that trifecta connection through the whole session, and see how different your workout feels.

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Holidays vs Every Day

With the end of the year and holiday season approaching, it’s easy to slack on your daily exercise routine. The key to staying active is to commit to small and consistent choices.

Daily Exercise Hack

A workout doesn’t have to be an hour at the gym. Consider a redefined session consisting of a 5 min stretch, 10 min walk, and a 15 min full-body weight training circuit. This eliminates excuses to skip the gym.

Workout Appointment

You calendar all your doctor and vendor appointments, why not treat your workout session the same way? Your commitment to maintaining your physical and mental health carries great importance.

Improvise

During holiday travels, it’s not always possible to get to a gym, so get creative and use what you have. Simple exercises like squats, planks, push-ups, lunges and especially walking can work anywhere.

Balance

Consistency is key. Your daily workouts are a way for you to set yourself up for success, and don’t you need the energy and sustenance to even enjoy all those festivities?

Bottom Line

Staying active is possible with intentional and consistent choices that ultimately support your holiday well-being. So while everyone else is sleeping off that second cup of eggnog, show up for that workout session with yourself.

Here’s a short sample workout you can do every day at grandma’s house:

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Introduction to Pilates

Only if you’ve been living under a rock, have you never heard of Pilates in some form or another. And for good reason. The Contrology method created by Joseph Pilates, already popular in the fitness industry, has practically exploded into modern society, even with the honorary SNL skit nailing the cultural nuances.

History

Developed in the early 20th century by Joseph Pilates, who believed that mindful and well-aligned movement could unlock better physical and mental health.

Principles

While different schools emphasize slightly different elements, most Pilates work is grounded in a few fundamentals. These principles make Pilates a refined and mindful practice, rather than just another workout.

Concentration: staying mentally focused during each movement

Control: moving with intention

Centering: engaging the deep core as the body’s powerhouse

Precision: aligning the body for optimal efficiency

Breath: using controlled breathing to support movement

Flow: connecting exercises smoothly

Mat vs Reformer

Mat Pilates uses your body weight and gravity to build strength and mobility.

Reformer Pilates uses a spring-loaded machine that adds resistance, support and feedback to deepen alignment and challenge muscles.

Both formats are effective and adaptable.

Popularity

Pilates develops strength without strain, improves posture and enhances balance and mobility. With its emphasis on quality over quantity, it’s accessible to beginners while continuously challenging seasoned practitioners.

Is Pilates Right for You?

Pilates is a powerful lifelong practice, that builds strength, complements other sports and supports healthy aging.

If you’re new to Pilates, it’s highly beneficial to search for the right Pilates Trainer and take a few private one on one sessions to get acquainted with the important Principles. Proper form and a solid understanding of the fundamentals and foundational exercises are crucial. While group classes can seem to be lighter on the wallet, there is no substitute for the concentrated instruction you will receive through quality private sessions with a qualified Pilates Trainer. Then you will be properly equipped to try the plethora of group classes out there.

Here are some basic Pilates exercises that can be done on a mat and a Reformer. While they seem simple, they require control, concentration and coordination to properly execute. So start slow and have fun!

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Benefits of Pilates for Older Adults

Pilates is one of the most accessible, joint-friendly exercise methods, that can be performed on a mat or specialized equipment. Its emphasis on controlled movement and alignment make it an ideal way to maintain strength, mobility and confidence as we age.

Strength

Pilates uses bodyweight and light resistance to strengthen muscles, which is especially beneficial for older adults managing past injuries or arthritis. Stronger muscles support daily activities like sitting and getting up from a chair, climbing stairs, or carrying groceries.

Balance

Pilates exercises train the deep core and stabilizing muscles around the spine and hips. A central stability translates to better balance, which is crucial in preventing falls, which is a major health concern for older adults.

Mobility

Aging can often bring stiffness in the spine, hips and shoulders. Pilates prioritizes controlled range of motion to keep joints mobile. Better mobility can mean easier movement during daily activities.

Spinal Health and Posture

Pilates strengthens the muscles that support an upright spine, helping to improve alignment and reduce back pain. After consistent practice, many older adults notice they move more freely and even stand taller.

Cognitive Engagement

Pilates requires focus and mindful breathing, which can improve coordination, reduce stress and enhance cognitive function.

Bottom Line

Pilates offers older adults a smart, gentle and effective way to stay strong, mobile and confident. With consistent practice, it can support your overall well-being, helping you feel more empowered to stay active.

Here are some Pilates Mat exercises you can do on a mat: