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I'm about to tape my mouth closed to sleep better
So I just did a thing
I've been working on my breath for a while now - first to help with pelvic floor issues (thank you Hypopressives), then to help with stress (Hyoppressives and slow breathing techniques along with vagal nerve work)
These have been very effective and are easy to fit in
But there are two markers that have been bothering me for a while
One is my average number of breaths per minute
When I first started it was around 16 breaths. According to Patrick McKeown anything above …
Core strength without the strain
Did you know your core should switch on JUST BEFORE it's needed?
And that there should be no feeling of strain or bearing down?
Or that you can use other parts of your body to initiate a core connection - instead of sucking in, zipping up or lifting up on pelvic floor
Find out more about your core in the videos below!
If you would like to learn more about switching on your pelvic floor and core without straining and helping it to become more of an automatic switch on - I have a masterc…
What Is WalkFit and Who Is It For?
I'm nursing a bit of an injury to my achilles at the moment and have had to cut down on how far I walk each day
Friday I was even unsure I would be able to do my class
But WalkFit was actually the perfect thing - enough to mobilise my ankle without over-doing it!
One class member last week also found it the perfect way back into exercise after illness
That's one reason WalkFit is great
For others, it's about easing in to a new fitness habit
Some of the participants who started my Fit in Fi…
Back mobility exercises
As part of March Matness this week I'm looking at exercises you can do to help your back mobility.
Working on back mobility can help with stiffness, pain, pelvic floor issues and core strength as well as help to avoid injury
All the moves should feel comfortable - we're not trying to push
Heart health - the final part of the puzzle
So far we've looked at a few things that can help with heart health, for various reasons:
- cardio exercise - strengthens the heart and lungs
- strength exercise - lowers blood pressure
- Pilates/yoga/mobility - reducing stiffness in the upper body, which will reduce arterial stiffness
The final part to consider is - relaxation, stress management and sleep
Insomnia at midlife can raise a woman's risk of a heart attack by 70%
Exercising can help with stress reduction, relaxation and sleep - j…
Relaxation technique for people who can't relax their muscles
Perhaps being told to relax your muscles does nothing for you!
If so this method is for you - it's a way to use that tension to then be able to let go. Helping you to relax more easily
Muscular stiffness and your heart
So far we've looked at heart health in women, particularly around menopause, and how movement can help you - both cardio and strength workouts.
But where does that leave mind body exercises like Pilates and yoga?
As I said last week, bodyweight strength counts as much as lifting weights does - so any squat, lunge, hinge, push, pull moves you might be doing will help with lowering blood pressure in the same way.
But there is another reason why it helps
Stiffness in the upper body is related t…
Upper body mobility sequence
A few upper body moves you can easily fit into your day - even while sat at your desk!
Tightness in the upper body can affect your posture, ability to reach, create pain in the jaw, neck, shoulders and low back, contribute to pelvic floor dysfunction and can even affect your heart!
So getting more movement in is key - how many ways can you move your ribs?
Can squats help your heart?
Or can strength training help too?
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