Back in the winter of 2012 after my own back injury, I remember the slow and often painful walk on wet pavements to my pilates teacher's house 30mins away. There is nothing worse than a precarious surface when you're feeling vulnerable, and unsteady with an injury. By strengthening your whole body -inside (immune system) and out (muscles, bones, soft tissues) you can help prevent falls in the winter months.
Since qualifying as a pilates teacher in 2014, I have been able to help prevent troublesome back pain becoming a chronic condition for my students. My mantra these days is to prevent the ailments even taking hold as reacting to symptoms is often a much longer and harder process.
Prevent Winter Falls by Strengthening your Body
The UK government recommends a healthy adult does the following:
At least 150mins a week of moderate-intensity exercise. This means activity that causes you to breathe deeper and faster, but can still talk. No racing hearts! (walking, gardening, swimming) or
At least 75mins of vigorous-intensity aerobic activity. Your heart will be beating fast!(running, sporting activities, climbing up and down stairs)
Muscle strength on at least 2 days a week. Resistance training requires body weight, weights or resistance bands. (gym, pilates, yoga)
Improve balance and co-ordination on at least 2 days a week (tai chi, pilates, dancing, bowling)
Stretch before and after exercise
Strengthen your Immune System
I've never been a big fan of rain or the dark winter months but have learnt to live alongside winter by making some small adjustments. Vitamin C and D, taken throughout the winter months, in liquid form for easy absorption are useful. You need to get advice from a health practitioner for other supplementation.
The coronavirus has taught us new and better ways to help prevent germs spreading and keeping our immune systems stronger. By staying at home, resting and recuperating , colds and other viruses can move on quicker. This benefits everyone.
Winter Pilates
My teaching focus starts to wind down in December to more restorative classes that stretch the muscles, not pushing too hard or using too much resistance (weights/bands), just body weight. I focus more on breath work and nourishing the body, bringing awareness to anywhere tight or restricted. It's often a time of frenzy, parties and indulging in food and wine for many!
Build up Stamina Slowly
On my return to teaching in January, instead of starting with high energy activities that the body is not prepared for, I bring mobility, gentle stretching and breath work to the first couple of classes to ease my students into their pilates practice after the festive break! The overeating and under-exercising (possibly) means the body is not functioning at its optimum. It does not need another stressor like a strong strength and conditioning class or a marathon cardio session. The body benefits, gets stronger gradually and does not get ill as a consequence, as along your food intake is also nourishing, not too heavy or sugary. This is the worse possible time to detox in my opinion! Wait until spring.
Pelvic Health
This January (2024) I am introducing a new course on pelvic health. We rarely focus purely on the pelvic floor muscles in regular pilates classes as we have lots to cover- posture, balance, strength, flexibility and breath work. In this course, I will take the time needed to familiarise ourselves with our pelvic floor muscles and the pelvic bowl by using breath work, mobility exercises and strength. It is suitable for everyone as it will support the low back, help prevent stress incontinence and nurture those with specific conditions (polycystic ovaries, endometriosis).
Have a look at the pics below to discover where your pelvic floor muscles are, just in case you don't know....
Visit my pilates video channel for lots of drop in classes from beginner to intermediate level to improve your flexibility and strength this winter.