New Milton Advertiser 8th Jan 2021

Friday 8th January 2021 · 15

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HEALTH

WEL LBE I NG

Start the year with regular Pilates from your home

Lost your workout mojo? These expert tips will help you get back into at-home exercise

W ith all of us in another lockdown and increas- ingly grim weather, it’s hard to muster up the motiva- tion to workout – particularly when you’ve got a box of choc- olates left over from Christmas and plenty of Netflix to catch up on. However, it’s more impor- tant than ever to keep our bod- ies and minds fit and healthy throughout the latest set of Cov- id restrictions. If you’re ready to fall back in love with exercise, these tips will help jump-start your journey… Plan, plan, plan It might not be sexiest piece of advice, but planning your work- outs will help you actually do them. “Just as you will be book- ing in meetings for work, book in your workouts,” says Rachael Penrose, trainer at F45.

“Try layering your sports kit, so you can easily remove items as your temperature increases and wear gloves to protect your fingers. Keeping warm will help you keep motivated.” Be kind to yourself Exercise is so much more than just physical. If you’re feeling demotivated, it might be a good idea to pay attention to your mental health and cut yourself some slack. “It is ok to feel says Naomi. “Recognise this and try to connect to the present moment. This can be through journaling, yoga, or breathwork.” Dean agrees, saying: “While any exercise routine will take dedication to maintain, it’s im- portant to remember that it’s ok to miss a day occasionally. Exer- cise is about feeling good, so do what’s right for you. Especially during this lockdown, there’ll be days when the weather is too bad – or you simply don’t feel like getting out to exercise. This is normal and there’s no need to beat yourself up.” And who knows – after a day off and dedicating a bit of time to yourself, you might find your - self ready and raring to go again. anxious, on edge or uneasy during these times,”

Join a community If you’re missing the camara- derie of group classes, why not try a virtual version? Joining an online community – such as FLY LDN Online, Fiit, Frame Online or 1Rebel TV – will help kickstart your workout. Too intimidat- ed by the big online offerings? Support small businesses by checking out what local instruc- tors and studios, such as Coast Pilates, are offering online. “Feeling a part of a community and moving with others can help with motivation levels,” explains Anderson. Plenty of these online portals have live classes, so you can set yourself a specific time to log on and exercise – similar to booking a class at the gym, except you don’t have to leave the house. You can even get your friends involved and set up dates to do the same classes. “You’ll not only have fun and feel great after but it’s a fantastic way to keep your- self accountable as no one likes to cancel on their friends,” says Penrose. Corinne Naomi, fitness pro - gramme manager at Fiit, sug- gests setting yourself a fitness challenge for this lockdown like the Fiit Winter Burrrn. “They of- fer extrinsic motivation and are great at keeping you on track and accountable,” she says.

Prepare yourself One of the biggest barriers to exercising in January is just how cold it is outside. A look at the plummeting temperatures and grey skies is enough to send anyone back to bed – which is why Dr Luke Powles, associate clinical director for Bupa Health Clinics, recommends preparing yourself properly, so you’re less likely to give up on that run. He says: “Firstly, make sure you take extra time warming up. Your muscles perform best when they’re warmer, so warm up properly – and for longer than you would in summer – to ensure you’re reducing your risk of injury. “Secondly, make sure you’re protected from the elements. Rain or wind can make you feel even colder than it is outside – a sure-fire way to take the fun out of exercise!

C oast Pilates is owned and run by Rebecca Coetzee MCSP, from two boutique Pilates studios in heart of Lymington. The studio offers Pilates Mat Classes, Springboard Classes, and individual Reformer sessions to more than 100 members. With Rebecca’s training and background in Physiotherapy she believes that Pilates is a form of exercise that is suitable for all ages and body shapes. She also relishes the holistic wellbeing that comes with regular Pilates exercise – be it through joining a scheduled class at the studio or

doing an on-line class daily at a pre-planned time. The health benefits of Pilates which develop the “core muscles” – your abdominal muscles, lower back and buttocks allows for bet- ter stabilisation of your spine and is great for helping with back pain and flexibility Supporting Rebecca is a team of three fully trained and experi- enced Pilates teachers each with her own teaching style. In response to the Covid – 19

lock down the studio started streaming daily Pilates Classes on Zoom as well as making vid- eos and posting it on the Stu- dio’s dedicated video website in response to demand from its members who wanted to follow a structured Pilates routine from the comfort of their own homes. The Coast teachers rose to the challenge making video classes in their living rooms using basic equipment.

To learn more about the Coast Pilates Studio in Lymington visit our website – www.coastpilates.co.uk or call Rebecca at 07703 059 992

For Katie Anderson, head of training at FLY LDN, this comes hand in hand with putting goals in place. “Set yourself an in- tention to either go for a brisk 30-minute walk per day, or set yourself a distance,” she says. “A 5k walk would take you around 50 minutes to walk, but you will feel the world of good from doing it. Don’t have the time? Schedule a work call as you are out walking, pop your head- phones in and walk and talk.” Charlie Dean, health adviser for Bupa Health Clinics, thinks success hinges on flexibility. “If you’re struggling to maintain a routine, try setting more flexible goals,” he says. “For example, set yourself a target of running five miles a week, rather than dedi- cating specific days.”

Core strengthening for backs, increase muscle strength, flexibility and improve your posture Queen Street, Lymington Contact Rebecca at 07703 059992 | www.coastpilates.co.uk Zoom and Online classes available

Are fears for tiers driving you to tears? If so, your nervous system is talking to you!

Tears are an undeniable physical demonstration of emotional strain. Tears are a universal, and obvious manifestation of pain or frustration. Such a demonstrable sign of distress is your nervous system talking to you, and those around you. It is controlled by the Sympathetic Nervous System and as the name suggests is designed to inspire sympathy. OUR PHYSICAL, CHEMICAL AND EMOTIONAL STATES ARE CONNECTED AND ALL CONTRIBUTE TO OUR HEALTH AND WELLBEING, OR OTHERWISE! Your health and well-being is all about what is going on inside your body (including your mind) and how you are reacting to your environment. If you are finding it hard to cope at the moment it may be “these unprecedented times”, or it could indicate more about what is happening within your body – Your stress response. SYMPATHETIC NERVOUS SYSTEM STRESS RESPONSE Response Function Detect Heightening your awareness to perceive danger Protect Stress is your nervous system’s responses to the challenges we are faced with throughout our lives. What may start with mental strains and frustrations can quickly escalate to physical

THE GOOD NEWS Chiropractic has been shown to lower stress responses and increase parasympathetic tone by stimulating your higher brain centres (especially the pre-frontal cortex responsible for planning and decision making). PARASYMPATHETIC NERVOUS SYSTEM DOMINANT RESPONSES Response Function Rest You start to relax and get restful sleep Digest You can digest food more efficiently Heal

The very good news is that making healthy changes today will have an impact. At New Milton Chiropractic we follow the advice of tennis legend Arthur Ashe: “Start Where You Are.

manifestations. Your immune system depends on your nervous system and they are what keeps us all alive and thriving: • How you adapt to life stresses and changes. • How you react to infections. • How you cope with the stresses of life. • How you build your strength and resilience by taking conscious steps to promote wellbeing.

Your nervous system is on-guard ready to react Your startle and shock responses are initiated Your body tightens up and prepares to cut and run If escaping is not an option, your body prepares for a fight Or you simply freeze / unable to respond / clouded thinking

Fright

Use What You Have. Do What You Can.” If you are not sure where to start, we can help.

Flight

Fight

Freeze

Your body heals more completely

When you are ready for a proactive, natural and holistic approach to your health, give us a call on 01425 620 222.

Feel

You start to be more empathetic (and feel for others more) You become able to cope with life’s stresses easier You may be more able to pursue recreational interests Your chances of conceiving / reproducing ultimately rises

Deal

Freed

Breed

Call 01425 620222 for your initial consultation

Dr Damien T. O’Dwyer (BSc, PGDipSc, MChiro, PhD) is a Researcher, Published Scientist, Doctor of Chiropractic and Wellness Expert. He leads the team in Whitefield Road, to coach people in our community to better health through natural, safe and effective chiropractic care.

13 Whitefield Road, New Milton, BH25 6DE www.newmiltonchiro.co.uk