When you hear Pilates, you may think of long, lean, toned muscles. Research suggests that Pilates has other benefits as well.
You may know Pilates as an exercise program that builds long, lean muscles and a particularly strong core. This program uses 50 different exercises to increase muscular strength and endurance, as well as improve balance, flexibility and posture, according to previous research. Pilates has a positive effect on the health of most of the voluntary muscles (skeletal muscles that you control) in the body, primarily the larger muscles. Helps stretch and strengthen the muscles of the forearm, arm, neck and back, hips, thighs and legs.
But it can also provide other lesser-known benefits that you may not notice when looking in the mirror. Here are seven health benefits associated with Pilates.
1. Improved balance, strength and flexibility in the elderly
With an emphasis on working the core, Pilates exercises can help improve body balance. But that’s not all: A meta-analysis of randomized controlled trials showed that Pilates improved dynamic balance, lower-extremity strength, hip and low-back flexibility, and endurance heart disease in adults older than 60 years. Pilates training doesn’t have to be fancy either. Another systematic review and meta-analysis noted that Pilates is safe and affordable, since the only equipment needed is a mat.
2. Lower risk of falls
Improving physical function can also help protect against falls, which are a common cause of emergency room visits among older adults each year. Pilates works the muscles in the arms, legs, and core, which includes the neck and lower and upper back. It gives our body agility and strength, which helps us both in our daily activities and in our recreational activities. With improved balance, strength, flexibility, and functionality, older people can significantly reduce the risk of falls, according to a systematic review and meta-analysis. Ultimately, it can help seniors live independently for longer. And while other exercises can have the same effects, some research suggests that Pilates has an advantage in this regard. A randomized controlled trial found that while any physical activity can improve balance and strength, which can reduce the risk of falls, Pilates has a greater effect than a general fitness program.
3. Less risk of injury
Pilates helps strengthen your core muscles and stabilize your body, which can reduce your risk of injury. This includes potentially reducing the risk of overuse injuries in athletes and active adults and children. A study published in August 2017 in the International Journal of Sports Medicine found that when recreational runners completed a six-week Pilates program, they saw an improvement in functional movement (as measured by deep squats, hurdles, and lunges), which that helps reduce the risk of running-related injuries, the researchers said. In another small study, published in February 2020 in the Journal of Exercise Rehabilitation, eight teens completed an eight-week Pilates program. Participants increased muscle mass and core and shoulder strength. The researchers concluded that it will not only improve performance, but could also help prevent future injuries.
4. Less lower back pain
One of the most important benefits to prevent back pain is to take care of the trunk. This is where Pilates comes in: building a strong and stable core is at the heart of the Pilates practice. A systematic review found that practicing Pilates for 6 to 12 weeks provided short-term pain reduction in people with chronic low back pain. The researchers recommended two to three one-hour Pilates sessions per week for the greatest benefit.
5. Fight stress and improve mood
For most people, low-intensity exercise like Pilates helps reduce stress. Et les recherches le confirme : Selon une étude portant sur 63 obèses ou en surpoids participants, des séances de Pilates d’une heure, three fois par semaine pendant huit semaines, ont eu un impact positiveif sur l’anxiété, la dépression et la qualité of life. Part of that could be because Pilates forces you to focus on your body, rather than what’s going on in your mind. According to a study (PDF), Pilates is a mind-body exercise that requires attention to breathing, posture, and movement control.
6. A more efficient brain
Pilates has also been shown to have a positive effect on mental alertness. A study of 110 Spanish women over the age of 60 found that a three-month Pilates program improved verbal fluency and executive functions, as shown in a test that included timed motor and visual tasks. The researchers also found physical improvements, including improved lower-body strength and increased functional flexibility. But it should be noted that they found no improvements in other measures of cognitive function (including language, attention and calculation, memory, orientation, and registration) among the study participants. The study researchers noted that their research focused on short-term results and that future research should investigate the effect of long-term Pilates practice on the brain.
7. Better symptom management for people with Parkinson’s disease
Parkinson’s disease can cause motor difficulties, but Pilates can remedy this. One study and meta-analysis demonstrated that Pilates helped Parkinson’s disease patients improve their fitness, balance, and functional independence, with specific lower-body benefits. The researchers concluded that Pilates can be prescribed to treat people with mild to moderate Parkinson’s disease.
How long does it take to see benefits?
The answer to this question depends on the individual, their starting point, and their goals. For example, the previously mentioned systematic review on low back pain noted positive changes after a cumulative 20 hours of Pilates. This corresponds to 10 weeks of two one-hour sessions per week. In general, you can expect to see benefits after six to eight weeks of doing Pilates twice a week. If you want to practice Pilates more often, feel free. You only risk overdoing it if your form is compromised. According to Milton, as long as you use the proper technique and activate the correct muscles, you should not injure yourself.
A centenarian impresses us with her wrinkle-free skin and reveals her beauty secret
At the age of 100, the unknown has seen it all: two world wars and many social changes, but her essence remains an eternal flower. Despite his advanced age and years spent in the sun, he retains an unchanging beauty that is remarkable to discover. She’s not ready to let wrinkles interfere with her zest for life; That’s why this centenarian proudly shares her daily beauty routine, carefully crafted through trial and error over time, from effective home remedies to skincare products suitable for mature skin. Read on if you’re curious about what contributes to the success of this woman’s anti-aging approach!
This video on TikTok has garnered 3 million views.
The fitness influencer julia ritz He made quite an impression on TikTok with his now-viral video posted last October where he gave the floor to his grandmother. Her 100-year-old grandmother’s secret to looking so young and beautiful is a simple and inexpensive skincare routine made with just two ingredients that she reveals step by step. It comes as no surprise to her that the video has been viewed over 3 million times, leading many to believe that her beauty secrets are worth hearing from her. What is most interesting to netizens is not only the fact that Julia and her grandmother’s advice is practical, but also that it is easily accessible to anyone who wants skin advice from a centenarian.
A single-ingredient mask + a natural toner + a gentle massage = an anti-aging trio for pennies.
Julia Ritz shows in the video the application of her grandmother’s beauty ritual step by step: First start by washing your face. Once her skin is clean, she sprays on rose water and lets it dry naturally.
Then the honey is applied as a nourishing mask. A simple yet effective product that is packed with antioxidants, vitamins and minerals. She applies it in a thin layer to her face before beginning to massage her skin from bottom to top.
Using gentle pressure and patting motions, Julia massages her face until all areas are covered. This improves blood circulation and reduces wrinkles thanks to better skin elasticity, according to her grandmother. While the mask is in place, she should let it rest for half an hour (or 20 minutes maximum if she’s in a hurry).
Finally, finish this beauty ritual by applying a moisturizer that helps lock in moisture and provides an extra layer of protection against environmental damage.
Thanks to her simple but effective beauty ritual, Julia has skin that is more radiant and smoother than ever! Like her grandmother!
Rose water, 100% honey mask and massage: what will we get?
All of these ingredients have various benefits for the skin. Rose water is a natural cleanser that helps reduce swelling and redness on the skin, while also having anti-inflammatory properties. It can help soothe irritation, balance the skin’s pH, prevent wrinkles and dark spots, and even reduce acne breakouts.
Honey is known for its antibacterial properties that help fight blemishes, while it’s also loaded with antioxidants that help protect skin from environmental stressors like pollution or sun damage. Honey can also help to naturally soften and hydrate the skin without clogging the pores or making it oily.
Finally, massaging the face is an effective way to stimulate circulation to the skin, making it look healthier and more luminous. Massages are also known to reduce puffiness around the eyes, while providing a feeling of relaxation thanks to its anti-stress effects. All of these treatments combined can be an effective way to keep your skin healthy and fresh! Your turn now!!
6 innovative ideas for your eye health
From games to more hands-on methods, medicine and technology have made inroads into the world of eye care. Whether you have vision problems or are simply trying to stay ahead of your eye health, there are many ways to proactively improve your vision with today’s cutting-edge innovations. In this article, we’ll explore six innovative ways to improve your eyesight. Keep reading!
Pink glasses for migraine:
This innovative method to help reduce the effects of migraines is a revolutionary avenue for those who suffer from ophthalmic migraines and photophobia. For those feeling the debilitating effects of migraines and vision problems, the promise of light rose-tinted glasses that help neutralize bright lights that can trigger migraine episodes can provide much-needed relief.
Getting these special glasses is also easier: you just have to ask your optician for them. There are pre-assembled mounts available, or you can use clips to fit onto your existing mounts. No prescription needed! However, it is recommended to speak to an ophthalmologist before using them to make sure they are right for you.
Blue light blocking glasses:
These glasses help protect your eyes from harmful blue light emitted by digital screens like phones and computers. This type of artificial light has been linked to poor sleep quality, headaches, and general fatigue due to its ability to suppress melatonin secretion in the body. A hormone responsible for regulating our sleep and wake cycles.
Blue light blocking glasses block some of this high-energy visible light before it reaches the eyes, providing relief for those suffering from symptoms caused by overexposure to artificial blue light.
Therapeutic video games:
Games specifically designed to improve vision are becoming increasingly popular with people of all ages, including children whose vision may deteriorate due to nearsightedness or other conditions. These games take the form of visual tests that test players’ acuity by asking them to identify different shapes and colors on the screen at different levels of difficulty. This type of game has been shown to help strengthen visual processing skills while providing entertainment!
Essilor® Stellest lenses are the latest achievement in innovative eyewear technology. These lenses have been designed to slow the progression of myopia in children when worn constantly for 12 hours a day. What’s even more remarkable is that compared to standard lenses available on the market today, Stellest lenses have been shown to reduce myopia progression at an average rate of 67%. Making it a practical option for parents looking to invest in their children’s eye health and longevity. Especially children from 8 to 12 years old (age in which the progression of myopia is greatest).
This technique involves taking frequent breaks from any activity that involves near vision (such as reading or using a computer). Rest for 20 seconds and focus your eyes on an object 20 feet away every 20 minutes during the day (for example, looking out the window). By giving your eyes regular breaks like this, you give them time to relax and refocus, reducing the strain caused by prolonged close-up work activities that can affect concentration in the short term, as well as vision health in the long term. .
Eye yoga is an increasingly popular way to improve eyesight without resorting to corrective lenses. By strengthening the eye muscles, increasing blood flow, and improving coordination and concentration, these exercises can make a difference in the long run. Even if you think you don’t need glasses or contacts, practicing these simple exercises can help keep your vision sharp and clear.
Depending on the objectives and needs of each one, you can practice them once a day or several times a week. But no matter how often you practice them, taking the time to do eye yoga can help you preserve your natural ability to see clearly.
Here’s the actual walking distance you need to walk each day to lose weight
Walking therefore improves our health and helps us lose weight, but in order to lose weight, we must know some important principles related to this exercise.
Walking to lose weight: how many calories should I lose?
First of all, two factors determine the number of calories you burn during a walk: where you walk and your body weight. For example, if you walk at a speed of one kilometer per hour, you can burn 400 calories in 1 hour. 4 additional kilometers will allow you to lose 300 more calories. If you organize a daily schedule and use a pedometer, you can achieve more satisfactory results.
The pedometer is used to keep track of your daily exercises and increases your chances of achieving the desired results. Wear it close to the hips, it is not bulky and it will count the steps you have taken during the day. So you will know how many steps you have to take to lose weight.
Also, if you’re taking 7,000 steps a day but still can’t lose weight, you can solve the problem mathematically by figuring out how to add mileage to the number of calories you need to burn.
Many people would need to take 2,000 steps in 1 km to burn calories; in general, 100 burn in 1 km. The pedometer will count your steps, allowing you to determine how many calories you have burned and how many more you need to burn. This is explained below:
1 km = approximately 2,000 steps and 100 calories;
To lose 500 g you have to spend 3500 calories;
So if you want to lose 500g per week, burning 500 calories per day, you must walk 10,000 steps per day;
You can also start slowly and then increase the number of steps.
How much do you have to walk every day to lose weight?
First, walk three times a week for 15-20 minutes and gradually increase the routine. The optimal condition is to be able to walk for 30 to 60 minutes a day. Thanks to this exercise you will be able to lose weight in a completely natural way, without drastic diets. It is clear that this does not mean that you can follow an unhealthy diet, you will always have to learn to eat healthy and in the right amounts, but you should not restrict yourself and “starve yourself” as it happens with many diets.
How to start walking to lose weight permanently: 10 practical tips
If you want to lose weight in your stomach and legs, walk around and avoid many behaviors and decisions that only settle you into a sedentary lifestyle.
Do not use taxis or buses, but walk.
Walk your children to school
Park your car far from where you are going
You can walk to your home or workplace, or get off the bus halfway
Use the stairs instead of the elevator
Some pedometers display the number of pounds lost and the number of calories lost, which can stimulate you. If possible, buy a good-quality pedometer that tracks all your steps and calories burned, so you can track and improve your progress.
You can change your routine and walk in different parks, areas, neighborhoods
Invite a friend to walk with you once or twice a week, to prevent it from becoming a boring exercise
You have to constantly change areas and take advantage of some natural trails
When it’s cold outside, you can buy a treadmill and watch a movie or your favorite TV series while you walk.
Therefore, the chin up, the look deep, the belly in, the spine straight and the buttocks tight. This will greatly enhance the effects.
To find out how many calories you need to burn, consult your doctor, who will be able to tell you if your body is healthy and how many calories you need to burn. If, on the other hand, you want to walk to lose weight, use the treadmill. Please familiarize yourself with the control panel first so that you know how to use it, you can read the instruction booklet carefully.
You can choose to start with a preset program or, if you are already familiar with this type of instrument, with a manual program. Next, you will need to adjust the intensity and incline. Because you want to lose weight, you need to burn more calories, so choose a workout tailored to that effect. My advice is to alternate light walking exercises with brisk walks or runs.
treat yourself to good music
Walking long distances can be boring for some people. Unfortunately, boredom is not a friend of perseverance and, in the long run, it will be counterproductive.
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