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Feeling Stressed? Learn To Cope With Mindful Movement

Incorporate Pilates, yoga or meditation into your wellness routine to reduce stress and anxiety levels. Read more below.

Americans are no strangers to stress. In fact, the United States ranked as the world’s fourth most-stressed country in 2019. ¹ As a nation, we have a reputation for working too much, viewing self-care as a luxury and not prioritizing mental health.

Unfortunately, in the face of the COVID-19 pandemic, our stress levels have only risen. According to the American Psychological Association, almost 8 in 10 Americans say that the coronavirus pandemic is “a significant source of stress,” with feelings of uncertainty, the current political climate and fear of contracting COVID-19 as the most frequently reported stressors.

Stress is a natural response to life’s experiences. When you’re feeling pressure at work or you’re dealing with a conflict with a loved one, the nervous system releases stress hormones (adrenaline and cortisol) and turns on your “fight or flight” mode. Once the fear or “threat” has subsided, stress levels usually return to normal. If this does not happen or if the stressor continues to be an issue, chronic stress may set in.

While not all stress has a purely negative affect, it is important to realize the impact chronic stress can have on your overall health and well-being. Stress has the power to compromise our immune systems and is “a major contributing factor to the six leading causes of death in the United States: cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.”²

While the statistics paint a pretty grim picture, there is good news: we can learn to cope with stress and effectively reduce our stress levels. The Centers for Disease Control and Prevention has created an entire list of healthy ways to cope with stress, which includes meditating, exercising regularly and getting plenty of sleep.

Over the course of this article, we will be discussing the effectiveness of mindfulness and mindful movement as healthy coping strategies for stress. FFC Regional Pilates Manager Kristin Strom and FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn share their experiences using mindfulness to combat stress and offer easy-to-follow 10 minute routines you can use to incorporate mindful movement into your daily routine.

Pilates

Physical fitness is the first requisite of happiness.
Joseph Pilates

Joseph Pilates founded Contrology (now known as Pilates) in the 1920s as a way to balance the body, mind and spirit. Dissatisfied with the effects of the “modern lifestyle” on his health and well-being, Pilates designed a set of exercises intended to correct muscular imbalances and improve strength and flexibility, while keeping a focus on breath. ³

Nearly 100 years later, Pilates has become one of the most popular group fitness modalities in the US. Publications like Livestrong and Well + Good have written articles surrounding the growing popularity of Pilates and its more contemporary approach, Megaformer classes, in 2020. So why all the hype?

Pilates is considered a low-impact workout that is highly rewarding. The exercises used in a Pilates session target several muscle groups at once, with an emphasis on controlling the deep abdominal muscles and muscle close to the spine (the core). A regular Pilates practice will improve flexibility, balance, range of motion and posture, and it may even relieve aches and pains.⁴

While these physical benefits may be the main attractor of Pilates, the mental health implications are equally impressive. Pilates, at its core (pun intended), is about connecting breath to mindful, intentional movement. The practice forces its followers to slow down, tune in to the body and clear the mind of any distractions, making it both a workout and a study in mindfulness.

The low-intensity nature of Pilates makes it a wonderful exercise choice for all ages and abilities, but for more serious exercisers, the term “low-intensity” can sometimes be misconstrued for “easy workout.” This certainly isn’t the case for Pilates, and there’s scientific proof that throwing in a low-intensity class every now and then is good for the brain.

The Journal of Endocrinological Investigation conducted a study in 2008 regarding the effect of exercise intensity on cortisol levels and found that “low intensity exercise actually resulted in a reduction in circulating cortisol levels” whereas moderate to high intensity exercise raises those levels of stress hormones.

Kristin Strom, Regional Pilates Manager for FFC, has been practicing Pilates for more than 20 years. When Chicago’s shelter-in-place order went into effect in March amid the COVID-19 pandemic, Strom was experiencing stress and anxiety and was having trouble sleeping. In order to avoid “spiraling into a depression,” Strom decided to challenge herself to move her body mindfully every day at 7 AM with Pilates.

To keep herself accountable and to share her love for Pilates, Strom decided to stream her Pilates workouts on Facebook. At the time of this writing, Strom is on Day 143 of her “Pilates every day” movement.

“When you do something every day, you can really feel the progress and track your progress, which makes [the effects of Pilates] feel so much more real,” Strom said. “When you keep your exercise consistent, you can really notice the nuances in your body. It’s really important to know your body– this is where you live, this is your home.”

Strom received messages from those who take her classes on Facebook celebrating the fact that they can touch their toes for the first time in years, perform a push-up on their toes or have alleviated stubborn back pain by consistently practicing Pilates. Equally rewarding are the messages she receives from folks who have thanked her for helping them establish an exercise routine and create some semblance of structure and accountability.

This social interaction of this digital community, paired with the physical movement of her practice, has given Strom a sense of purpose in an uncertain time and has helped return her to a normal sleep pattern and lowered anxiety levels.

If you’d like to join Kristin’s daily Pilates practice, you can find her at Kristin Strom on Facebook and on the Fitness Formula Clubs page on Mondays and Wednesdays. Ready to join Kristin for an in-person class or private session? Reach out at kstrom@ffc.com to schedule your session today.

If you’re new to Pilates or are looking for an easy way to stay consistent with your practice, try this 10-minute Morning Pilates session with Kristin to start your day off on the right foot.

Yoga and Meditation

Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work.
Thich Nhat Hanh

According to MINDBODY’s 2019 Fitness In America report, yoga is the number one group exercise activity across all ages surveyed. The ancient Indian practice rose to popularity in the United States in the 1960s and has since become a mainstay in the US fitness industry with over 300 million Americans practicing yoga. ⁵⁶

Yoga can be defined as a system for uniting mind, body and soul using specific postures and movements. The practice challenges yogis to quiet the mind, focus on the present moment and link breath to movement. Yoga and the practice of meditation share a number of similarities, with many considering yoga to be a moving expression of meditation. For this reason, yoga has long been identified as a true mind-body form of exercise.

Physically speaking, a regular yoga and meditation practice boasts a long list of benefits, including improved strength and flexibility, weight loss, reduction of harmful inflammation, lowering of blood pressure, increased performance for the immune system and improved quality of sleep, to name a few. The practice has also been linked to longevity and is an excellent source of low-impact exercise for all ages.

The mental health benefits of yoga and meditation extend far beyond reduced stress levels, though that is a major perk of a regular practice. The two modalities can also bring these benefits to your emotional well-being:

It can boost your mood.
It can help you control cravings.
It can improve cognitive performance.
It can make you more compassionate.
It can give you a greater sense of self-awareness.
It can improve your focus and attention span.
It can boost your self-esteem.⁷⁸⁹

FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn shared that yoga has greatly improved his flexibility and range of motion. Mentally, Bohn said he experiences a positive mood shift whether he’s taking or teaching a yoga class.

“If I’m teaching a class in the morning, I can tell that by the time I’m done, I’m much more relaxed, and I’m in a better mood,” Bohn said. “I always feel better when I’m done. I always feel less stressed.”

Starting a regular yoga/meditation practice doesn’t have to become a two hour daily chore. Bohn says that carving out a few minutes in your day for mindfulness still has its benefits.

“Meditation has helped me with my internal focus and being able to quiet the mind, especially when it’s running out of control,” Bohn said. “Trying to come to a quiet spot and tuning out for 2-5 minutes even can help me to slow my mind and destress.”

Ready to take class with David in person? Head to FFC.com/group-fitness to reserve an upcoming class with David, or catch him on FFC On Demand!

Start reducing your stress levels today by carving out 10 minutes for these yoga and meditation sessions from David Bohn. Unwind from a busy day with David’s Bedtime Yoga Flow, tune in for a 10 minute meditation that can be done anywhere, anytime or do both back to back!

Sources:

Post written by Natalie Casper, with video content from FFC Regional Pilates Manager Kristin Strom and FFC Exclusive Group Fitness Instructor, Personal Trainer and Pilates Trainer David Bohn.

by Sydney Meyer

Pilates

The Biggest Myths of Prenatal Pilates, Debunked: My Thoughts

FFC Union Station Pilates instructor Nicole Gibson shares her commentary on an article from Pilates Anytime.

Article: The Biggest Myths of Prenatal Pilates, Debunked via Pilates Anytime

Article Summary:

This article focuses on, and busts, five of the most common myths around prenatal Pilates. Our busted myths focus mainly on whether or not Pilates is beneficial for pregnant women. Spoiler alert: it is very beneficial! Pilates is low-impact and therefore safe for the baby. In fact, regular exercise during early stages of and throughout the course of pregnancy is beneficial for boosting mood, reducing stress and providing a healthy source of energy.

This article explains that it does not matter if you have or have never done Pilates before, because a Pilates practice you would complete while pregnant looks different from a Pilates practice that a non-pregnant person would complete.

My Thoughts:

I have always been curious about and intrigued by pre- and postnatal Pilates. I understand the countless benefits Pilates has to offer, and I can only imagine the wonderful effects Pilates has on pregnant women. I also figured that many pieces of movement would be difficult or not necessarily beneficial for expecting mothers throughout different stages of their pregnancy. This article has shined a little bit of light onto this gem of a topic. I was relieved to read the confirmation that prenatal Pilates is beneficial, however, I was shocked at some of these myths, even though they are valid concerns.

Our first myth busted is: Pilates can lead to miscarriage. A terrifying thought. However, because of Pilates’s low-impact nature and because the baby is extremely protected in the womb, practicing Pilates is safe. In fact, regular exercise is very healthy for both mother and baby. Regular exercise boosts your mood, reduces stress and gives a healthy source of energy rather than exhausting you.

Our second myth is: you should not do Pilates unless you have practiced it before becoming pregnant. First of all, anyone can start Pilates any time. Of course having previous experience allows you to understand the principles and fundamentals, but being new to the practice does not take away its benefits. In regards to practicing while pregnant, Pilates has many ways to modify each movement to ensure your session is as beneficial as possible. Overall, however, Pilates while you are pregnant will be different from Pilates for someone who is not pregnant. The activation of your core will focus more on corseting the waist versus a deep contraction.

The third myth states that Pilates is only for women to get back in shape after pregnancy. This is so far from the truth. Regular exercise positively affects the baby’s brain growth and development and keeps the mother in shape and helps her prepare for labor and childbirth. Exercise helps you as a mother feel better in your body and lightens your mood while developing body awareness, strength, control and stabilization. Pilates also helps with aches and pains, especially in the low back and hips.

Myth number four is that pregnant women shouldn’t do any core work. Although this is an understandable concern (because of the emphasis on the prevention of diastasis recti, the separation of the abdominals), this does not mean pregnant women shouldn’t do ANY core work. As with most exercise, modifications are available. Core work from a supine position (lying on your back) should be avoided or modified by being propped up. Otherwise, entire core stabilization is healthy and should be practiced. Your core is what you use during labor and childbirth—you will want it to be strong. A strong core not only helps you understand how to push from the abdominals but can decrease your chances of needing an emergency C-section. The biggest tip is to think about corseting the waist while doing standing exercises.

Last, but not least, our fifth and final myth is healthy, active mothers shouldn’t limit their Pilates practice. This ties back to myth number 2; there will always be a limit and your practice while pregnant will be different from your practice before pregnancy. Keep in mind that practicing while pregnant will tire you out more easily because more fluid is circulating and your heart is working harder.

In summary, Pilates can and will benefit expecting mothers, however, your pre- and postnatal practice will look different from the practice of a non-pregnant person.

by Sydney Meyer

Pilates

The Science of Pilates: My Thoughts

FFC Union Station Pilates instructor Nicole Gibson shares her commentary on a great article from IDEA Health & Fitness Association.

Article: The Science of Pilates: Research Update via IDEA Health & Fitness Association

Article Summary:

This article is from the perspective of a star collegiate tennis player who, after becoming injured, sought advice from a doctor/Pilates researcher. After just four weeks of Pilates exercises, he was off the injured list, played #1 his senior year of college and his shoulder never bothered him again! He credits most of his progress to his improved abdominal strength and its role in offloading stress on his shoulder.

This article explains how Pilates was initially developed for conditioning and therapeutic purposes and helps its participants develop the body uniformly. The article then dives into modern Pilates and how it has evolved to incorporate evidence-based principles with time-honored training techniques.

My Thoughts:

This article is a great reflection on how strengthening your core can support the rest of body to avoid overcompensating elsewhere. It also shines a light on how Pilates is a wonderful way for athletes to cross-train. Athletes are able to strengthen their smaller, stabilizing muscles in order to support their larger muscles during performance. This leads to fewer injuries and improved athletic performance. Through Pilates, this is achieved by finding the proper organization of the muscles around the bone and/or the bone within its socket/joint. From there, we find stability and range of motion. After we have established the proper function and mobility of that muscle or joint, we then work towards flexibility and increasing range of motion. This process ensures longevity by practicing healthy movement patterns.

This article then goes on to explain “modern Pilates” and the benefits of consistent practice. Consistency is key in order to see results. If you practice Pilates 2-3 times per week, you will see results in just a few short weeks! Consistent Pilates practice results in improved muscular endurance and strength, reduced body fat, increased flexibility/mobility and improved posture. Pilates also aids in active aging. Through functional fitness, you are able to improve balance which means fewer falls, improved bone mineral density and improved brain fitness. This includes improved concentration, attention span, body awareness and more.

Pilates is also beneficial for special circumstances such as prenatal, back pain, osteoarthritis and neuromuscular degenerative issues. For prenatal women, Pilates can lower blood pressure, improve flexibility and spinal curvature, and add significant improvements during labor such as fewer caesarian births, episiotomies or instances of obstructed birth. As for people with neuromuscular degenerative issues, Pilates aids in improving balance, core strength and provides stress relief as well as practicing muscle control.

Overall, this article is extremely descriptive on the countless benefits Pilates has to offer.

by Sydney Meyer

Pilates

Pilates Transformation: Pre and Post-Hip Surgery Rehab

Recovering from surgery, or even a minor injury, can be frustrating and discouraging. In the time it takes to recover, the body can change drastically. In 2014 I sustained a hip labral tear and ended up getting surgery to repair it. After surgery, I was in a hip brace for two whole months and, as a result, my body became uneven – I had extreme muscle imbalance, severe tightness and my body was just completely out of alignment. I seriously questioned if I was going to face these issues for the rest of my life. After I graduated from physical therapy at FFC’s East Lakeview NovaCare, my therapist recommended a Pilates transformation.

I knew nothing about Pilates, except that all the apparatuses looked like a bunch of torture devices. Needless to say I was skeptical that these weird machines could actually help me. To be honest, I thought some of the stuff was odd during my first few sessions, but then I started to fall in love with it as I began to see my body transform. All those issues I had after surgery were completely fixed with continuous Pilates sessions.

I was in awe that this method of exercise literally healed me. Pilates ignited a passion in me – it helped me so much that it made me want to be a teacher to help others like myself. Since that turning point post-surgery, I have graduated from the FFC Pilates Teacher Training Program and am a Pilates trainer at FFC South Loop.

Due to pre-existing conditions, I tore the labrum of my other hip and got surgery in 2015. Having practiced Pilates both pre and post-surgery this second time around, I can definitively say Pilates helped me recover faster by reducing the muscle imbalances, alignment issues and overall tightness I experienced during the first surgery.

So, if you are hoping to get stronger before a surgery, recovering from a hip (or other type of) injury or just want to improve your overall balance and alignment, here are a few specific ways a Pilates transformation can help you. Pilates:

Restores alignment of the body and corrects muscle imbalances
Helps correct the body’s natural tendency for overcompensation when trying to cope with alignment or imbalance issues
Strengthens and lengthens muscles around the hip area
Helps speed up recovery time with pre-surgery preparation and with scar tissue issues post-surgery
Enhances overall core strength to assist with balance and confidence in falling
Reduces muscle tightness and increases flexibility and range of motion

Both before and after surgery, I experienced tightness in my hip flexors, quads and lower back; my Pilates transformation helped relieve this tightness and brought length back into my compressed spine.

Whether you have hip issues or not, Pilates will challenge your body in a new way and educate you about your own body. If you are apprehensive like I was, I encourage you to break out of your comfort zone and try it! If you are interested in scheduling a free introductory session please email me, Jenna Greenfield, at jgreenfield@ffc.com.

Post written by FFC South Loop Pilates Instructor Jenna Greenfield.

by Sydney Meyer

Tag Archive for: Pilates

The Biggest Myths of Prenatal Pilates, Debunked: My Thoughts

Article Summary:

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The Science of Pilates: My Thoughts

Pilates Transformation: Pre and Post-Hip Surgery Rehab

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