Pilates is a form of low impact strengthening exercise which we offer here at 13th Beach Health Services.
It is an incredibly versatile form of exercise, and there are many different styles of Pilates, meaning everyone can join in! You can do it at home or in group classes and you can target any group of muscles.
What is Pilates?
Pilates is a form of strengthening exercise. There are different types of Pilates ranging from mat Pilates, performed on a mat on the ground, or reformer Pilates, performed on a reformer machine. Reformer Pilates uses metal springs to provide different levels of resistance for your strengthening exercises. Alternatively, mat Pilates can be performed anywhere with little equipment. All you need is a mat to do your exercises on, and if you want, some added resistance in the form of some light dumbbells and a resistance band to challenge your strength more. The great thing about Pilates is that it’s a low impact way to exercise, with a focus on slow, controlled movements.
Most Pilates classes target the entire body, with sections focused on lower limb, core and upper limb. Exercises flow on from one another with short breaks in between. Most Pilates classes focus on strength; however, you can also modify it to be more cardio-based by choosing more high-intensity exercises performed at a fast pace. This flexibility ensures that everyone will be able to find a Pilates style that suits them.
Why is it beneficial?
Pilates is a great form of exercise with many benefits. As we know it is recommended that adults get at least 150 minutes of moderate-intensity exercise (or at least 75 minutes of vigorous intensity) a week as well as at least two strengthening activities a week for a healthy lifestyle. Pilates is a fantastic way to work towards these exercise guidelines. It is a good way to get moderate-intensity exercise into your daily life, and it is a great avenue to strengthen your muscles if this is the focus of your program. The strengthening focus of Pilates has many benefits including muscle growth, bone health and improved daily functioning/movement. Pilates is also a fun, social way to exercise, which has many benefits for your mental health. Bring a friend along to a class or do a session at home together as a way to move your body with your friends.
Who can do it?
Pilates is a great form of exercise for everybody at any stage of life. It is important that you pick online, or in-person classes suited to your exercise level. If you have never done Pilates before, or it has been a while since you have moved your body, starting off with beginner classes or attending Clinical Pilates classes is a great beginning. Clinical Pilates differs slightly from regular Pilates in that your program is developed specifically for you and your goals, and is run by someone with further training i.e., a physiotherapist. This is a great option if you have injuries that you want to manage, are of older age and want more one-on-one input or are starting off your Pilates journey. Alternatively, there are many ways to make Pilates more challenging. You can go to more advanced classes, increase the weights, level of resistance bands, harder level springs on a reformer machine, or by doing more challenging exercises.
Pilates is also a great way for mothers to return to exercise after pregnancy and childbirth. Given the focus on slow controlled movements, it is a gentle way to incorporate exercise for new mothers without creating extra strain on abdominal and pelvic floor muscles. If you are thinking about doing Pilates after giving birth Clinical Pilates would be beneficial so you can have added guidance from a professional with more training in pre and postnatal care.
Where can you do Pilates?
Pilates can be done at home, or you can go to a Pilates class. If you are new to Pilates, it is a good idea to go to an in-person class so you can get an idea about what is involved and make sure that you are doing the basic movements correctly. At home you can follow mat Pilates online classes, picking what level suits you the best. There are also many reformer and mat Pilates studios in the local area so have a look to see what ones align with your level and goals. For those residing or visiting the coastal area, you might want to check out Pilates near Ocean Grove to find a studio that’s convenient for you.
Pilates at 13th Beach Health Services
Here at 13th Beach Health Services, we offer a great clinical mat Pilates class twice a week. This class is run by our Physiotherapists, so it is a great class to go to if you are new to Pilates, managing injuries or have recently given birth and want to start exercising again.
Our mat Pilates program consists of simple exercises with a strength focus. As the exercises are basic movements it is suitable for all ages, even older adults. Our classes focus on the whole body with a leg section, core section and arm section.
Worried about not being able to do all the exercises? Don’t fret if some of the exercises are not for you! Our physiotherapist will guide you through different modifications or alternative exercises. Be sure to tell us if you cannot do some positions or have injuries so we can best tailor the class to your needs.
All equipment that you need is provided, including mats, pillows, light weights and resistance bands, but feel free to bring your own if you prefer.
Pilates is a great way to move your body in a controlled manner whilst building strength. If you are interested in joining our classes, please call the clinic for more information on class times.