Forget Blueberries and Soy milk, here are 5 super foods you should know about!
This green won’t let your guns expand to the size of a truck, but still packs a punch. High in Vitamin C, A, and K, this vegetable boasts more nutrients than most other foods, with lots of Magnesium, Iron and Calcium to boot. Studies have shown that the consumption of spinach leads to lower risks of cancer and heart related diseases, keeping you youthful and healthy as you age. Easily located in super markets, this super food is well within your reach! Looks like Popeye was right after all. Drop by any major supermarkets and purchase these greens for $3 - $4!
Hailing from Mexico, this tiny seed is chock full of dietary fiber (34.4g for every 100grams!), Vitamin Bs and Omega 3 fatty acids. Known for being the “healthiest food” on the planet, the Chia seed delivers a massive amount of nutrients for a tiny amount of calories. Put a teaspoon of Chia Seeds to your yogurt, water, or even juice and watch this tiny seed grow 10 times its size. This lets you feel fuller and consume lesser calories. Yum. Buy them here. Prices range from $9.95.
Found in the rain forests of the Amazon, the Açai Berry (pronounced ah-sai-ee) has been proclaimed as an anti-aging and weight reducing food. Full of antioxidants (like red wine!), this berry has been associated to the lowering of cholesterol levels and improving blood circulation. Beauty lines are increasingly including this super berry in their products, due to its high antioxidant oil content. However, Açai Berries might be difficult to find in your local super markets, so try to steer clear from bottled Açai juices, as this may be loaded with unnecessary sugar and additives.
Named as the “Alligator Pear” due to its bumpy texture, this fruit has a higher potassium content to that of a banana, which helps blood pressure and eye strengthening. With 77% of its calories coming from fat, one might think that this food is unhealthy. However, the humble avocado is loaded with Oleic Acid, which is a Monosaturated Fatty Acid commonly found in olive oil, which has been known to reduce inflammation. Just keep in mind the calorie content of a single avocado (300 – 400 kcal!) and you will be good to go! Purchase these at any local grocery store for $1.65 a pop!
Many struggle to lose weight due to their carbohydrate intake. However, white rice can be replaced by Quinoa(pronounced keen-wah). This isn’t technically a grain, but a seed instead, and is a wonderful replacement for gluten intolerant people! Combined with high level of protein and a low glycemic index, this super food will keep you full AND keep your blood sugar level low. How wonderful is that?
Be sure to try some of these super foods and share your recipes with us on Instagram @sgpilatesfitness. See you soon in the studio!
Do you know that the Work Foundation estimates that employees suffering from bone and joint pain cost the EU's economies 240bn euros (£200bn) each year?
Do you know that about 44 million workers in the EU have musculoskeletal disorders caused by their workplace?
Do you know that almost 31 million days of work were lost last year due to back, neck and muscle problems, according to the Office for National Statistics (ONS) in UK?
Do you know that a study by medical journal The Lancet, published in 2012, found that musculoskeletal conditions were the second greatest cause of disability in the world, affecting over 1.7 billion people worldwide?
According to Singapore Workplace Safety and Health (WSH) Institute survey conducted in 2008, it is estimated that work-related musculoskeletal disorders and other ergonomic problems result in an economic loss of $3.5 billion a year to Singapore. The cost to workers’ health and well-being is of course immeasurable because it affects not just him, but also his family. - Read more here.
Awkward posture puts unnecessary strain on your joints, inhibits mobility and creates muscle imbalances.
Putting the human body in an awkward position in the long run causes tension in neck, shoulders and lower back, resulting in a multitude of consequential issues such as tension migraines, frozen shoulders, slipped disc, scoliosis and more.
A good posture is where your ear, shoulder, hip, knee and ankle are aligned in a single line on the side regardless of the position you are in.
For instance, if you are in a plank position, the same principle holds. When your posture is aligned correctly, you prevent unnecessary stress on your joints, allowing efficient and effective movement. Thus, Pilates Fitness instructors always ensures that every exercise is started in the correct position before we cue the movement. Starting the exercise in the wrong position makes it less likely to initiate movement using the right muscles, which causes a higher chance of injury.
At Pilates Fitness, the most common feedback we get from clients after the first class is that their nagging aches are gone. I am a realist - getting to the root of the problem is more important than treating the symptoms. Teaching the body to move while maintaining a correct posture is more sustainable than popping pain killers or buying gadgets in hope that your body will respond positively to them. The best way to correct your posture is to let the body experience how it feel like when moving with proper posture - trust me, the muscles will not forget.
I always recommend new clients to do as many classes as they can at the start just like if they first started group art activities. Most folks come daily in the first few months. This helps to train the muscle memory to move and function correctly. Thereafter, you can do 3 classes a week to maintain your fitness once your posture is corrected.
Source of statistics: BBC and MOM.
Reformer Pilates is important in preventing Alzheimer's disease due to its comprehensive approach to improving both physical and mental health in a single session. Through improvements in cognitive functioning, stress and anxiety reduction, and promoting neurogenesis, Reformer Pilates is useful in maintaining brain health and potentially delay the onset of Alzheimer's disease. Moreover, the physical benefits such as improved strength, flexibility, coordination and balance contribute to overall health, which is crucial in preventing the decline associated with Alzheimer's.
Reformer Pilates has been shown to enhance cognitive functioning by increasing blood flow to the brain. Controlled movements and breathing techniques used in Reformer Pilates improve circulation throughout the body, including to the brain. Better blood flow delivers more oxygen and nutrients to brain cells and support cognitive function by promoting the formation of neurons and neurotransmitters, and lengthening neuron life. These improvements overtime can enhance executive functioning, learning, and memory, which are crucial for Alzheimer's patients.
Alzheimer's patients often suffers from behavioural symptoms of Alzheimer's such as mood disturbances and higher stress levels as they cope with not only the effects Alzheimer's but also how it impacts their life and relationships with others. Stress and anxiety can exacerbate cognitive decline. Regular Reformer Pilates classes can significantly improve overall robust nervous system and mood by reducing anxiety, fatigue and alleviating symptoms of depression. The controlled movements of reformer Pilates cultivates peace and slows down raging thoughts, helping Reformer Pilates practitioners leaving Pilates classes feeling invigorated and accomplished.
The practice of Reformer Pilates requires concentration, coordination, and the learning of new movement patterns – all happening within a Pilates class. This cognitive engagement can stimulate brain activity and improve mental functions such as attention, memory, and executive function. The mental challenge of mastering Pilates exercises can provide cognitive stimulation that is beneficial for brain health.
Reformer Pilates is quite an multi-tasker in terms of achieving both physical benefits on top of mental benefits. Reformer Pilates not only strengthens core muscles, enhances functional movements, improves posture, but also builds overall flexibility, coordination and balance.
Moreover, the low-impact nature of Reformer Pilates, combined with the supportive design of the reformer machine, reduces strain on the joints while still providing effective resistance training. The reformer machine also allows for precise adjustments in resistance, accommodating a wide range of fitness levels and providing a scalable challenge as strength improves. This is useful for multiple population types such as elderly, the inactive, those who suffered from physical issues as such osteoporosis, as well as those who are nursing injuries to start exercising. They can also progress at their own pace efficiently.
These physical benefits can help Alzheimer's patients maintain mobility, ensure independence in daily activities for longer periods of time and reduce the risk of falls, which is essential for their overall well-being.
Participating in Reformer Pilates classes provides opportunities for consistent social interaction and relationship building, which is crucial for maintaining cognitive function and emotional well-being in Alzheimer's patients. There are many heartwarming stories where one builds a supportive group of friends who come to weekly Pilates classes together, then proceed to lunches or dinners and later discover other hobbies such as hikes, pet care or even Art Jamming Workshops. Social engagement has been shown to have a protective effect against cognitive decline and can improve the quality of life for Alzheimer's patients.
Group classes also provide opportunities to learn from others. Observing how fellow participants perform exercises can offer valuable insights and encourage personal improvement. This shared learning experience can foster a sense of connection and mutual support among class members. The collective energy and motivation in a group setting can also inspire participants to push themselves harder and stay committed to their fitness goals, especially those who face difficulties in sticking to a new exercise regimen.
Reformer Pilates promotes neurogenesis, the creation of new brain cells (neurons) in the hippocampus which is the area in the brain responsible for memory and cognitive function. Reformer Pilates not only help to create new brain cells but also protects existing ones. By doing Pilates regularly, you will experience increased production of brain-derived neurotrophic factor (BDNF), a compound that supports the survival and growth of neurons.
Enhanced brain plasticity can help slow down or even reverse the brain shrinkage associated with aging and Alzheimer's disease that typically begins in our late 20s, thereby improving brain function and reducing the risk of Alzheimer's disease and other memory
Unique characteristics of Reformer Pilates classes that provide both physical and mental benefits for Alzheimer's patients make it a valuable part of an overall strategy for maintaining brain health. Here are some specific instances where Reformer Pilates are superior to other forms of physical activities:
Reformer Pilates exercises are gentle on the joints, making it accessible to older or injured adults who may have difficulty with high-impact exercises.
The focus required to perform Pilates movements correctly while on a moving surface such as Reformer can provide mental stimulation and meditative effects, which are important for cognitive health and yet usually neglected.
Reformer Pilates exercises can be easily modified to suit different fitness levels and physical limitations, allowing for consistent exercise as one ages.
Pilates engages multiple muscle groups and incorporates both strength, flexibility and coordination training, providing a comprehensive form of exercise that supports overall health.
The focus on coordinating breathing with movement in Pilates not only helps focus but also improve oxygenation which is important in maintaining brain health.
While Reformer Pilates is an excellent way for Alzheimer's patients to start exercising and is a valuable component of a brain-healthy lifestyle, it is important to highlight that individuals should consult with their healthcare providers before starting any new exercise regimen, especially those with existing health conditions.
Recent research has shown that Alzheimer's may start as young as in your 20s. It is not an old person’s disease, in fact, it is a disease that take many years to form with effects exaggerating in one’s elderly years.
While there is no specific age at which one should start Reformer Pilates for optimal Alzheimer's prevention, beginning a regular exercise routine early in life can have long-term benefits for brain health.
Starting Reformer Pilates in your 20s or 30s helps you to establish a strong foundation of physical fitness, flexibility, coordination and core strength. As Reformer Pilates is relatively easy to pick up and the positive effects makes it quite addictive for regular practice, starting Reformer Pilates classes early make it easier for young, busy adults to maintain an active lifestyle as they age.
Early adulthood often comes with stress from career and personal life. Reformer Pilates can be an effective way to manage stress and burnout, which is beneficial for long-term cognitive health.
Middle age is a critical period for maintaining physical health and preventing the onset of chronic conditions that can increase the risk of Alzheimer's, such as hypertension, diabetes, and obesity. This is a period where one is juggling multiple roles and time is usually the excuse for not sticking to a regular exercise. Since Reformer Pilates is a full body workout in 60 minutes, it is perfect for time-starved individuals to start an exercise regimen.
Besides, the cognitive demands of learning and performing Reformer Pilates exercises is also a gentle, interesting way to keep the brain engaged and slow cognitive decline.
Older adults tend to be much more apprehensive in starting a exercise routine. Since Reformer Pilates can be easily adapted to different fitness levels, it is a gentle introduction to a regular exercise routine for the elderly. Reformer Pilates can maintain cognitive function and physical mobility, both of which are important for reducing the risk of Alzheimer's.
Participating in group classes can provide social interaction and most importantly, provide motivation for one to continue regular classes, which is important for emotional and cognitive health.
While there is no definitive "optimal" age to start Reformer Pilates for Alzheimer's prevention, incorporating it into your routine at any age can contribute to overall physical and cognitive health. The earlier you start, the more likely you are to build and maintain the habits that support long-term brain health. Two areas are important to consider regardless of your age:
• Consistency is Key: It is important to be able to practice Pilates regularly – at least two to three times a week for a period of three to six months.
• Consult Healthcare Providers: Before starting any new exercise regimen, especially for older adults or those with existing health conditions, it is important to consult with healthcare providers to ensure the exercises are safe and appropriate for your current state.
It's important to note that while all forms of exercise generally offer cognitive benefits, the specific advantages can vary. Here's a comparison of Reformer Pilates with other exercises:
Cognitive Benefits:
• Enhances mind-body connection
• Improves concentration and focus
• Promotes neuroplasticity through learning new movement patterns
• Potentially improves executive function
Uniqueness Impacts:
• Utilizes specialized equipment such as Reformer for resistance and support
• Emphasizes core strength, spinal alignment and posture
• Combines strength training with coordination and flexibility work
Cognitive Benefits:
• Reduces stress and anxiety, potentially benefiting cognitive function
• Improves attention and concentration
• May enhance memory and executive function
Uniqueness Impacts:
• Incorporates meditation and breathwork
• Emphasizes flexibility and balance
• Often includes a spiritual component
Cognitive Benefits:
• Increases BDNF (Brain-Derived Neurotrophic Factor) production
• Improves executive function and memory
• Potentially reduces risk of cognitive decline
Uniqueness Impacts:
• Often includes high-intensity exercises
• Allows for targeted strength training
• Can be easily quantified and progressively overloaded
Cognitive Benefits:
• Improves cardiovascular health, indirectly benefiting brain function
• Enhances mood and reduces stress
• May improve memory and cognitive flexibility
Uniqueness Impacts:
• High-impact, weight-bearing exercise especially on the knees and ankles
• Easily accessible and requires minimal equipment
• Can be performed at various intensities
Cognitive Benefits:
• Improves reaction time and decision-making skills
• Enhances spatial awareness and strategic thinking
• Provides social interaction, which is beneficial for cognitive health
Uniqueness Impacts:
• Involves complex motor skills and coordination
• Often includes both aerobic and anaerobic components
• Provides competitive and social elements
While all forms of exercise offer cognitive benefits, the most effective choice depends on individual factors such as age, fitness level, personal preferences, and specific cognitive goals. Reformer Pilates offers a unique combination of strength training, flexibility work, and cognitive engagement that may be particularly beneficial for individuals who are unable to perform high intensity work and prefer a more social setting. Let’s explore some fitness goals more closely below:
1. Intensity: Gym workouts and sports often involve higher intensity exercises, which can lead to greater improvements in cardiovascular health and potentially more significant increases in BDNF production. This may not be suitable for those nursing injuries, inactive individuals or elderly.
2. Mind-Body Connection: Reformer Pilates, yoga, and tai chi have a stronger emphasis on the mind-body connection, which may provide unique cognitive benefits related to body awareness and mindfulness.
3. Accessibility: Jogging and some sports are generally more accessible than Reformer Pilates, which requires specialized equipment and instruction.
4. Social Interaction: Team sports provide the most direct social interaction, which is beneficial for cognitive health, especially in older adults followed by group classes.
5. Cognitive Engagement: Sports and Reformer Pilates may offer higher levels of cognitive engagement due to the complexity of movements and need for strategic thinking and precise control.
6. Impact on Joints: Reformer Pilates, yoga, and tai chi are low-impact exercises, making them potentially more suitable for individuals with joint issues or older adults.
7. Stress Reduction: Yoga and Reformer Pilates may have a more significant impact on stress reduction due to their meditative components, although all forms of exercise can help reduce stress.
Reformer Pilates offers a holistic approach to health that can significantly benefit Alzheimer's patients and play a preventive role against the disease. It's important to note that while Reformer Pilates may offer these potential benefits, it should not be considered a cure or primary treatment for Alzheimer's disease. Rather, it could be viewed as a complementary approach to support overall health to potentially slow cognitive decline.
Taking a walk in nature is an inexpensive and accessible form of exercise that has been shown to provide several health benefits such as:
Singapore may be small, but there are plenty of parks and nature reserves to explore! We’ve prepared a list of Top 15 Parks To Explore And Bond With Your Loved Ones below:
Not sure what to do this weekend? Enjoy the benefits of nature and take a walk in the park with your loved ones! Don't forget to gear up with a proper pair of running shoes, umbrella/poncho in case of wet weather, natural insect repellent such as citronella oil and lotsa water.
Pilates is developed by Joseph H Pilates (1880 – 1967) and originally named as Body Contrology. The Pilates exercise conditions the entire body using 6 key principles - proper alignment, centering, concentration, control, precision, breathing and flowing movement. This unique set of more than 500 different Pilates exercises on various Pilates equipment is practised by more than 11 million people worldwide today.
Pilates is a full-body, low-impact exercise that strengthens muscles while improving postural alignment, coordination, balance and joint flexibility. Pilates can be performed with or without Pilates equipment. You can do Pilates exercises on a Pilates mat anywhere or on special Pilates equipment like Pilates Reformer, Pilates Chair, Cadillac or Ladder Barrel.
Key benefits of Pilates:
Regardless of your gender, age or condition, Pilates will work for you!
Read more about Pilates and its history here. Or watch the history of Pilates here.
Rotation of the body is used often in our daily lives, e.g. turning towards your bedside to shut your phone alarm in the morning, turning to talk to someone behind you, or even turning to get the toilet paper in the loo. Since we rotate the spine frequently and unconsciously every day, why is it important to strengthen our obliques in rotation?
To answer this question, let's first take a deeper look at the muscles involved in a spinal rotation:
Transverse abdominis are the abdominal muscles closest to our spine and organs, often referred affectionately by Pilates Instructors as TA. TA is THE MUSCLE that Pilates instructors are cueing you to engage in all Pilates movements. This is the most important CORE MUSCLE in your body. When you activate the transverse abdominis during movements, your tummy becomes flatter in engagement as the transverse abdominis tightens and press downwards towards your spine, thereby stabilising your spine and providing support.
Rectus abdominis or the six-pack are the abdominal muscles furthest from your spine and closest to your skin. Hence when it is toned, the definition is very obvious. Rectus abdominis is the muscle that we are discouraging you to activate during Pilates movements. When you engage the rectus, your tummy bulges up in a small hill and your transverse abdominis will be relaxed.
In the article, we will be focusing on External Obliques and Internal Obliques.
Contracting the external obliques rotates the trunk toward the opposite side, as seen in the Bicycle Crunch below:
On the other hand, the internal obliques flexes and rotates the trunk towards the same side, like in a side plank:
Doing these 2 exercises daily (with a combination of the right diet and cardio exercise) will definitely strengthen your core and tone up your obliques. If you're not sure how toned obliques look like, it's the 2 lines at the side of the 8 pecs that this hunky man is pointing to:
Having firm obliques not only looks good, but also supports the back and overall posture. This helps prevent injuries and pain especially associated with the lower back and shoulders.
When we twist our torso, the muscles in our core, shoulders and back simultaneously contracts and lengthens on each side. However, it's common to lead a rotation from the shoulders rather than further down the spine, especially for desk-bound workers who have a lot of tightness in their neck and shoulders due to prolonged sitting in front of the computer.
Here's the correct way to twist the spine while seated upright:
First, ground the hips evenly on both sides. Lengthen your back from the bottom of the spine all the way up to the top of the head. (Picture A)
Then, reach the opposite ribcage forwards as you begin to rotate the other ribcage back, growing taller as you twist. Your pelvis will be stationary and facing square forward. Rotation comes from ribcage movement and not shoulder or pelvis movement. (Picture B)
Tip: Allow the shoulders to follow spinal rotation rather than to lead spinal rotation.
Repeatedly rotating the spine the wrong way might result in weak and unresponsive obliques. The back muscles start to compensate for the lack of abdominal work, causing a lack of support on the spine (bad posture). In the long run, you might start to feel tightness and compression on the lower back area due to an excessive anterior pelvic tilt.
If this posture is not corrected, the degeneration of the spinal discs may occur, resulting in chronic pain. You can read more about the dangers of having an excessive anterior pelvic tilt here.
Having correct spinal rotation patterns also increases flexibility in the thoracic spine (upper and mid back), which helps to release nagging aches and pains in the shoulders and neck.
Now that you know the benefits of improving the way you rotate your body, here are some tips to perform this month's rotational flow better:
Do each of the exercises 8 - 10 times for each side. It will take you 5 - 8 minutes. You should do it on the floor with the support of a Yoga/Pilates mat or a soft towel on a carpeted floor. These exercises should not be performed on the bed! You can do these exercises first thing in the morning to increase flexibility of your spine or at the end of the day to stretch out those tired muscles.
