Written by Adele Griffin, Personal Trainer and Pilates instructor
Whether you're just getting started or wanting more from your training, a well-balanced routine is the key to looking after your body and feeling your best - inside and out. The good news? It doesn’t have to be complicated. Here’s a simple weekly formula that covers all the essentials your body needs to thrive:
Strength training 2–3 times a week is one of the best things you can do for your body and mind. Think moves like squats, lunges, deadlifts, rows, and presses—these help build lean muscle, boost your metabolism, support your joints, and improve your overall shape. Plus, they help you feel strong and capable in your everyday life (hello, carrying groceries with ease!). Whether you prefer full-body sessions or like to split upper and lower body days, just aim to stay consistent and keep challenging yourself bit by bit.
Conditioning or cardio twice a week is a great way to boost your heart health, energy, and endurance. Whether it’s a brisk walk, some interval sprints, a fun dance class, or circuit training, it all counts! Cardio also helps with body composition and gives your mood a nice lift. The best part? You don’t have to go full throttle every time - try mixing high-intensity bursts with lower-impact, steady-paced sessions to keep things balanced and enjoyable.
Pilates or mobility work once or twice a week is a game-changer for your body. Just because it’s low-impact doesn’t mean it’s low on results! Pilates helps build core strength, improve posture, increase flexibility, and boost body awareness. It’s the perfect way to balance out your tougher training days, prevent injuries, and simply move better in everyday life. The bonus? It pairs so well with strength and cardio, giving your body a chance to recover and reset - while still staying active and intentional.
The real magic happens when you mix it all together—strength, cardio, and mobility. This combo gives you the best of all worlds: more energy, better sleep, a stronger body, and a boost in your mood. You’ll feel the difference, and yep, you’ll probably start to see it too! If you’re not sure where to begin, just start small with one session of each per week and build from there. Your body will thank you for it!
Acupuncture is more than just an ancient practice—it’s a modern, evidence-informed therapy embraced by physiotherapists around the world, including here at Auckland Physiotherapy. Whether you're recovering from injury, managing pain, or seeking improved function, acupuncture can play a powerful role in your rehabilitation.
Acupuncture involves the insertion of very fine, sterile needles into specific points on the body. Traditionally rooted in Chinese medicine, modern Western acupuncture—as used by physiotherapists—is based on anatomy, physiology, and scientific understanding of the nervous system, muscle function, and pain modulation.
At Auckland Physiotherapy, acupuncture is often integrated into a broader treatment plan that may also include manual therapy, exercise prescription, and patient education.
From a Western scientific perspective, acupuncture stimulates the nervous system and activates the body's natural healing processes. Here's how:
While research into acupuncture is ongoing, there is growing scientific support for its use in musculoskeletal physiotherapy. Some key findings include:
These findings support acupuncture as a complementary tool for reducing pain, improving function, and supporting recovery.
Physiotherapists are experts in human movement and rehabilitation. Acupuncture fits seamlessly into physiotherapy care when applied with clinical reasoning. At Auckland Physiotherapy, we use acupuncture to:
Our physiotherapists are certified in acupuncture and dry needling and always tailor the technique to suit your individual presentation and treatment goals.
Acupuncture is generally well-tolerated, with minimal side effects when performed by trained professionals. Most patients report a sense of relaxation during and after treatment, and for many, it significantly contributes to pain relief and recovery.
It may be especially helpful if you:
If acupuncture is recommended as part of your treatment plan, your physiotherapist will:
At Auckland Physiotherapy, we believe in holistic, patient-centered care. Acupuncture is just one of many tools we use to help you recover, move better, and feel your best.
📅 Interested in exploring acupuncture as part of your physiotherapy care?
We have two certified Physiotherapists that incorporate acupuncture as part of their Physiotherapy practice. To read more and book a spot with them, click the link below.
👉 Clodagh Quilter - Senior Physiotherapist
👉 Kirsten Rose - Masters Physiotherapist
Breathwork is one of the fastest growing modalities in the Health and Wellbeing industry. Debate over “right” and “wrong” breathing is a hot topic. This may seem a bit ridiculous as breathing is a subconscious act that we have done since birth. Our Director, Helen van Praagh discusses how it may not be just a passing fad, and offers insights as to how breathing pattern disorders can occur and what you can do about them.
What is Normal/ Optimal Breathing?
A healthy adult should have 12-18 breaths per minute at rest. The ratio of inhalation to exhalation is 1:2. Optimal breathing at rest uses the diaphragm, a dome shaped muscle at the bottom of your ribs. Your lungs do not have the ability to expand and contract on their own so instead, they change shape in response to the shape of their container. When we inhale, the diaphragm contracts and flattens down, lengthening the lung space and creating a vacuum which pulls in air. The intercostal muscles (found between the ribs) act like handles that lift the ribs up and out as you inhale, which further increases space in the chest cavity. Exhalation is a relaxed process using the elastic recoil of the chest cavity as the diaphragm and intercostal muscles release the contraction and decrease the space in the chest cavity.
What is Dysfunctional Breathing?
Instead of using the diaphragm to breathe, dysfunctional breathing uses an apical breathing pattern, which means that most of the breathing is done in the upper chest area. This pattern uses the accessory breathing muscles which include the pectorals, scalene muscles, trapezius, sternocleidomastoid and upper intercostal muscles.
Over time, these muscles shorten and the diaphragm is unable to return to it’s optimal resting position causing dynamic hyperinflation, alteration in the length-tension ratio of the muscles and pressure change, further compounding the disorder. It can also lead to trigger point development, pain and fatigue in these muscles.
What is a breathing pattern disorder?
A breathing pattern disorder is a chronic pattern of overbreathing in which the depth and rate of breath exceed the metabolic needs of the body at that time. It occurs in absence of disease and can cause seemingly unrelated symptoms. The prevalence of serious breathing pattern disorders is as high a 6-10% in the general population however, far more people are likely to have a more subtle, yet clinically significant, breathing pattern disorder. The disorders are also more prevalent in women (14%) than in men (2%).
Habitual shallow breathing causes hypocapnia, which basically means a state of reduced carbon dioxide in the blood. This occurs as C02 is eliminated too quickly, resulting in a reduction in arterial CO2 (PaCO2) levels. Once the arterial CO2 levels drop below 35mmHG, increased alkalinity in the body’s PH arises, causing respiratory alkalosis.
It has been proposed that respiratory alkalosis creates a state of sympathetic dominance, which invokes a ‘fright-flight’ response throughout the body. This leads to a heightened neuronal, physiological and psychological state, causing increased muscle tone, paraesthesia and altered rate and depth of breathing.
Acute hyperventilation is normal in times of exercise, however if this respiratory alkalosis continues, it can trigger a multisystem cascade of effects that creates a variety of seemingly unrelated or unexplained symptoms.
The mechanisms underlying disordered breathing involve physiological, psychological and biomechanical components that cannot be completely separated. Stress, anxiety, pain and trauma have all been shown to contribute to the development of a breathing pattern disorder.
What are the symptoms of a breathing pattern disorder?
Typical symptoms of a breathing disorder are;
· Frequent sighing and yawning
· Breathing discomfort*
· Disturbed sleep
· Erratic heartbeats*
· Feeling anxious and uptight
· Pins and needles feeling in the limbs
· Upset stomach/nausea
· Clammy hands
· Twitches or tremors*
· Chest Pains*
· Shattered confidence
· Tired all the time
· Achy muscles and joints
· Dizzy spells* or feeling spaced out
· Irritability or hypervigilance
· Feelings of 'air hunger'
· Reflux
* If you have these symptoms - it is advised that you seek urgent medical care.
How can I be diagnosed with a breathing pattern disorder?
Sufferers often take a long time to be diagnosed, under-go continual tests and seek aid from multiple health professionals. Diagnosis can be difficult as breathing is a complicated and dynamic process. It involves biochemical, biomechanical and psychophysiological components, of which there is not one standardised test. A thorough subjective and objective assessment is required by a trained Physiotherapist including looking at respiratory rate, breathing pattern, breath hold and the completion of the Nijmegen Questionnaire.
Treatment of a breathing pattern disorder
Management consists of removal of causative factors and rehabilitation of the habitual acquired dysfunctional breathing pattern. As with the assessment, treatment often needs to be multi-dimensional. Breathing retraining and respiratory muscle strengthening are completed by a trained Physiotherapist. Manual therapy and postural strengthening exercises may be required to improve thoracic mobility and muscle tone and length to allow the diaphragm to work optimally. Relaxation methods, mindfulness or meditation are used to reduce the associated stress and anxiety along with sleep and diet advice.
If this sounds like you, or you have been experiencing the symptoms above, we recommend you book in for a breathing assessment with Niamh Knightly, our Senior Physiotherapist and breathing expert. Click HERE to book an assessment. You can also book a complimentary 15 minute phone call with Niamh to decide if an assessment is recommended. Click HERE to book a complimentary 15 minute phone call.
We’re thrilled to announce that physiotherapist Niamh Knightly is now offering physiotherapy for Breathing Disorders as part of our musculoskeletal physiotherapy services.
Breathing is something most of us take for granted—until it becomes difficult. Whether it’s shortness of breath, tightness in the chest, dizziness, or a constant feeling of not getting enough air, disordered breathing can significantly impact your quality of life.
This new service is ideal for those who experience:
Niamh brings not only her clinical expertise, but a deep personal understanding to this work. Having experienced ongoing breathlessness herself—especially during times of stress and post-illness—she understands how frightening and frustrating it can be. It’s this personal journey that led her to train in breathing retraining methods, and why she’s so passionate about helping others feel safe and strong in their own breath again.
As part of your breathing physiotherapy assessment, Niamh will:
This is not just for people with diagnosed respiratory conditions—many people unknowingly develop inefficient breathing patterns due to stress, pain, injury, or lifestyle. You’d be surprised how much better you can feel when your breath is working with you, not against you.
Ready to breathe better, feel calmer, and reconnect with your body?
Book your breathing physiotherapy assessment HERE with Niamh today and take the first step towards a calmer, more energised you.
Senior Physiotherapist + Breathing Expert
Book your Breathing Assessment HERE
Osteoarthritis (OA) is a degenerative joint disease that commonly affects weight-bearing joints, including the foot and ankle. Characterised by cartilage breakdown, joint stiffness, pain, and swelling, OA can significantly impair mobility and quality of life. While many associate podiatrists with general foot care, they play a crucial role in managing foot and ankle osteoarthritis.
Osteoarthritis in the foot and ankle most frequently affects the big toe joint (first metatarsophalangeal joint), midfoot, and ankle joint. Common symptoms include:
Unlike other joints, the ankle is less commonly affected by OA unless there is a history of trauma or instability.
Podiatrists are healthcare professionals specialising in the diagnosis, treatment, and prevention of foot and ankle conditions. Their role in managing OA includes both non-surgical and surgical interventions.
Podiatrists conduct a thorough examination, including:
Early diagnosis helps prevent progression and tailor appropriate treatments.
Most cases of osteoarthritis are managed non-surgically, especially in the early stages. Podiatrists offer:
Education is vital. Podiatrists teach patients about joint protection techniques, weight management (which significantly impacts foot joints), and pacing activities to reduce flare-ups.
When conservative treatments fail, podiatrists may refer for to an Orthopeadic surgeon for operations, such as:
Research supports the effectiveness of podiatry interventions:
If you’re experiencing persistent foot or ankle pain, swelling, or stiffness, especially if it worsens with activity or after rest, it’s a good idea to consult a podiatrist. Early intervention can delay disease progression and improve quality of life.
Conclusion
Podiatrists are key players in the multidisciplinary management of foot and ankle osteoarthritis. Through accurate diagnosis, conservative care, and when necessary, surgical interventions, they help reduce pain, improve mobility, and enhance daily functioning. If you or someone you know is struggling with foot or ankle OA, seeking podiatry care could be a step in the right direction.
Contact Us Today
If you’re experiencing any of the issues discussed above or simply want to learn more about how Podiatry can help improve your quality of life, contact our our clinic (close to Remuera, Newmarket and Parnell) today to schedule a consultation or book in for a first appointment online. Our expert Podiatrist, Aaron Jackson is ready to support your journey to better health and well-being.
Your pelvic floor might not be something you think about often—but it plays a crucial role in your overall health and quality of life. From bladder control to sexual function and even posture, this group of muscles does far more than many realize. Whether you’re recovering from childbirth, aging, or simply looking to improve core strength, understanding and strengthening your pelvic floor can have lasting benefits.
The pelvic floor is a group of muscles and connective tissues that stretch like a hammock from your pubic bone to your tailbone. These muscles support your bladder, bowel, and (for women) the uterus. They also help control urination, bowel movements, and sexual function.
When these muscles are weak or dysfunctional, it can lead to common issues such as:
Several factors can weaken the pelvic floor, including:
You may have a weak pelvic floor if you notice:
Kegel exercises involve tightening and holding the pelvic muscles as if you’re trying to stop the flow of urine. Research consistently shows that regular Kegels improve symptoms of urinary incontinence and pelvic organ prolapse. Research also shows that they are more successful when completed under the management of a Physio and can take up to 13 weeks to see results.
How to do Kegels:
Evidence: A 2018 review in the Cochrane Database found that pelvic floor muscle training significantly improves symptoms of stress and urge incontinence.
If you’re unsure whether you're doing Kegels correctly, pelvic floor physiotherapy can help. Therapists use biofeedback and guided exercises tailored to your needs.
Evidence: A 2020 study in the International Urogynecology Journal showed that physical therapy, including biofeedback, leads to significant improvements in pelvic floor function.
Pilates emphasizes controlled movement and core stability, which often includes the pelvic floor. Some Pilates exercises can naturally engage and strengthen these muscles. If you have pelvic floor issues, we suggest seeing a Pelvic Health Physio before you start to ensure you correctly engage your muscles as doing them wrong can ofetn worsen symptoms.
Evidence: Studies, such as one in Physiotherapy Theory and Practice (2015), have shown that Pilates improves pelvic floor muscle strength and reduces urinary incontinence.
Excess weight increases pressure on your pelvic floor, making it harder for the muscles to function well. A healthy diet and regular exercise can reduce this strain.
Evidence: A study in Obstetrics & Gynecology (2005) found that even a modest weight loss of 5-10% can significantly reduce urinary leakage.
Chronic straining from constipation weakens the pelvic muscles. Eat a fiber-rich diet (25–35 grams/day), stay hydrated, and be active to keep bowel movements regular.
Avoid going "just in case" too frequently, and don’t rush urination. Over time, poor bladder habits can affect pelvic muscle function.
If you’ve tried exercises but still experience symptoms like frequent leakage, pelvic pain, or a bulging/ dragging sensation, consult a pelvic health physiotherapist. Early intervention can prevent more serious problems.
Your pelvic floor health is essential, and taking steps to strengthen it is an investment in your well-being. With regular practice of evidence-based exercises like Kegels, attention to posture, and healthy lifestyle habits, you can prevent or manage many common pelvic floor issues.
Start today—a few minutes a day can lead to big improvements in your quality of life.
Cluster headaches are a severe and debilitating form of headache that occur in cyclical patterns, often causing intense pain around one eye or one side of the head. Physiotherapy can play a significant role in managing cluster headache by addressing musculoskeletal issues, improving circulation, and reducing stress-related triggers. With our Headache Treatment Approach, patients report a reduction in intensity and frequency of their headache with many no longer requiring medication to manage their symptoms.
Our Headache Treatment Approach
1. Manual Therapy and Soft Tissue Techniques
Manual therapy to address any upper neck joint dysfunction, and alleviate muscle tension in the neck, shoulders, and upper back can be very helpful in alleviating the intensity and frequency of cluster headache. Techniques such as myofascial release, trigger point therapy, and cervical mobilization can help reduce muscular tightness and nerve irritation that might contribute to headache frequency or severity.
2. Postural Correction and Ergonomics
Poor posture, especially forward head posture and rounded shoulders, can increase the strain on the neck and upper back, potentially aggravating headaches. Our physiotherapists can assess postural imbalances and provide exercises to improve alignment, reducing unnecessary strain on the cervical spine. Ergonomic recommendations, such as adjusting desk height and screen position, can further help prevent exacerbations.
3. Stretching and Strengthening Exercises
Stretching tight muscles in the neck and shoulders, combined with strengthening exercises for the deep neck flexors and scapular stabilizers, can help prevent tension buildup. Strengthening exercises also improve spinal stability, reducing the likelihood of nerve compression or irritation that could contribute to cluster headaches.
4. Breathing and Relaxation Techniques
Stress is a known trigger for cluster headaches. Physiotherapy includes relaxation techniques such as diaphragmatic breathing, mindfulness-based exercises, and biofeedback to help manage stress and autonomic dysfunction.
Physiotherapy, and particularly our comprehensive Headache Treatment Approach, is effective treatment for cluster headaches. Book your assessment today!
Our Master Physiotherapist, Robyn Atkinson, is trained in the Watson HeadacheⓇ Approach and leads our Headache Clinic at Auckland Physiotherapy.
Book your initial headache assessment here.
Read more on headache treatment here.
Endometriosis is a chronic condition in which tissue similar to the lining of the uterus (endometrium) grows outside of the uterus, leading to pain, inflammation, and often infertility. It affects approximately 1 in 10 women of reproductive age, causing debilitating symptoms, including chronic pelvic pain, painful menstruation, and sometimes urinary or bowel issues. Though medical treatments such as hormonal therapy and surgery are commonly used, pelvic health physiotherapy is becoming a vital part of endometriosis management, offering relief from pain, improving pelvic floor function, and enhancing quality of life.
In this blog, we’ll explore how pelvic health physiotherapists can help individuals with endometriosis, supported by evidence and research.
What is Pelvic Health Physiotherapy?
Pelvic health physiotherapy is a specialized branch of physiotherapy that focuses on addressing issues related to the pelvic floor muscles and the surrounding structures. The pelvic floor muscles support the pelvic organs (bladder, uterus, rectum) and are involved in various functions, such as bladder and bowel control, sexual function, and stability. Pelvic health physiotherapists are trained to treat a range of pelvic floor disorders using a combination of manual therapy, specific exercises, posture training, and education.
For individuals with endometriosis, pelvic health physiotherapists can provide tailored interventions to improve pelvic muscle function, relieve pain, and address other complications such as incontinence, constipation, and painful intercourse.
How Pelvic Health Physiotherapists Can Help with Endometriosis
While pelvic health physiotherapists cannot cure endometriosis, they can significantly improve symptoms and quality of life through targeted treatments. Below, we explore how pelvic health physiotherapy can assist with the management of endometriosis:
Pain is one of the most common and debilitating symptoms of endometriosis, affecting many aspects of daily life. Pelvic health physiotherapists are trained to help alleviate this pain using a variety of techniques.
Endometriosis often leads to pelvic floor dysfunction, which can result in symptoms such as incontinence, constipation, or painful intercourse. Pelvic health physiotherapists specialize in assessing and treating pelvic floor dysfunction.
Many people with endometriosis require surgery to remove lesions or cysts, leading to the formation of scar tissue (adhesions) in the pelvic area. Scar tissue can restrict movement and contribute to chronic pain. Pelvic health physiotherapists can help manage scar tissue through:
Endometriosis can often affect the bowel and bladder, leading to symptoms such as constipation, diarrhea, urinary urgency, or frequency. Pelvic health physiotherapists have specialized knowledge in addressing these issues by:
Endometriosis often involves a complex array of symptoms that can be difficult to manage, and each patient may experience a different set of challenges. Pelvic health physiotherapists not only provide treatment but also serve as educators, offering valuable advice on how to manage daily activities and make lifestyle changes that can support pelvic health.
Living with endometriosis can take a mental and emotional toll, leading to stress, anxiety, and depression. Pelvic health physiotherapists often work in conjunction with mental health professionals to offer a holistic approach to care.
Painful intercourse (dyspareunia) is a common symptom of endometriosis, and pelvic health physiotherapists are trained to address this issue by:
Pelvic health physiotherapists play a crucial role in the management of endometriosis. By offering a range of treatments and interventions designed to alleviate pain, improve pelvic floor function, manage scar tissue, and support emotional health, PHPTs can significantly enhance the quality of life for individuals living with this chronic condition. Collaborative care between gynecologists, physiotherapists, and other healthcare providers is essential for creating a comprehensive treatment plan that addresses both the physical and emotional aspects of endometriosis.
If you're struggling with endometriosis, seeking the help of a pelvic health physiotherapist could be an important step in your healing journey. Whether it's through pain management, pelvic floor therapy, or education, these specialists are dedicated to providing relief and support for individuals living with this challenging condition. Book online a first appointment or call our friendly reception team on 09 3664480.
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Pilates is a low-impact exercise system that focuses on strengthening muscles while improving postural alignment, flexibility, and overall body awareness. Developed by Joseph Pilates in the early 20th century, Pilates was initially created as a rehabilitation method for injured soldiers. Over time, it has evolved into a popular form of exercise practiced by people of all ages and fitness levels. Whether you are looking to improve core strength, enhance flexibility, or manage pain, Pilates offers numerous health benefits.
In this blog, we’ll explore what Pilates is, how it works, and the ways it can improve your health.
What is Pilates?
Pilates is a system of exercises that emphasises controlled movements, breathing, and body alignment. Unlike high-impact workouts or traditional strength training, Pilates focuses on small, precise movements that activate deep stabilizing muscles. While it can be done on a mat or using specialised equipment like the reformer (a spring-loaded machine designed to assist or challenge the body), the principles of Pilates remain consistent: control, concentration, precision, breath, flow, and alignment.
Joseph Pilates developed the method based on his background in gymnastics, martial arts, and rehabilitation techniques. He believed that a balanced mind and body are essential for overall health and well-being, and his exercises reflect this philosophy.
The Core Principles of Pilates
1. Breathing: Proper breathing is essential in Pilates to facilitate movement and oxygenate the muscles. It also helps promote relaxation and concentration.
2. Control: Pilates emphasizes controlled, deliberate movements. This prevents injury and ensures that exercises target the correct muscles.
3. Centering: The core, or "powerhouse" (comprising the abdominals, lower back, hips, and buttocks), is the focal point of Pilates. Most movements originate from this area, and strengthening it improves stability and posture.
4. Precision: Pilates exercises are designed to be precise, focusing on accuracy rather than speed or intensity. Each movement should be deliberate and mindful.
5. Flow: Movements in Pilates are meant to flow seamlessly from one to the next, creating a balanced, rhythmic workout.
6. Alignment: Maintaining proper posture and alignment during each exercise is essential for maximizing the effectiveness of Pilates and preventing injury.
How Pilates Can Improve Your Health
Pilates offers a wide range of health benefits that can enhance both physical and mental well-being. Below are some of the key ways Pilates can improve your health:
1. Improves Core Strength and Stability
One of the most significant benefits of Pilates is its focus on strengthening the core muscles. The core is the foundation for almost all movement in the body, and Pilates exercises specifically target the muscles of the abdomen, lower back, hips, and pelvis.
Evidence: Research shows that core strengthening through Pilates can improve posture, stabilize the spine, and enhance balance. A study published in the Journal of Bodywork and Movement Therapies found that regular Pilates practice significantly improved core strength and stability in participants. This, in turn, helps prevent and alleviate lower back pain, a common issue for many individuals.
2. Enhances Flexibility and Range of Motion
Pilates exercises are designed to improve flexibility by gently stretching the muscles and increasing their length. Unlike high-impact exercises, Pilates movements focus on elongating muscles while maintaining strength, resulting in improved flexibility without overextending or risking injury.
Evidence: A study in Clinical Rehabilitation concluded that Pilates significantly improved flexibility in participants, particularly in the lower back, hips, and hamstrings. Enhanced flexibility can improve overall mobility, reduce muscle stiffness, and prevent injuries in daily life and other physical activities.
3. Promotes Postural Alignment and Balance
Pilates focuses heavily on postural alignment, with a primary emphasis on maintaining proper body alignment throughout each movement. As many people suffer from poor posture due to long hours spent sitting or standing improperly, Pilates can help correct and prevent posture-related issues.
Evidence: A study published in Physical Therapy found that Pilates was effective in improving postural alignment, especially for individuals with rounded shoulders or forward head posture. By strengthening the muscles that support the spine and improving overall posture, Pilates helps reduce the risk of developing musculoskeletal problems.
Additionally, Pilates helps with balance by enhancing the coordination between the muscles and improving stability, especially as you age. Strengthening the core and improving posture creates better control and balance, which reduces the risk of falls.
4. Reduces Chronic Pain and Prevents Injuries
Pilates is known for being an effective rehabilitation tool for individuals with chronic pain, particularly lower back pain. Its low-impact nature and focus on proper alignment and movement control make it an excellent option for those recovering from injuries or dealing with persistent pain.
Evidence: Numerous studies have shown that Pilates can help alleviate chronic pain, especially in the lower back. For example, research in The Clinical Journal of Pain demonstrated that Pilates exercises were effective in reducing pain and improving function in people with chronic lower back pain. Pilates focuses on strengthening muscles that support the spine and promoting proper body mechanics, which helps reduce the strain on vulnerable areas.
Pilates can also help prevent future injuries by improving strength, flexibility, and balance. By addressing muscle imbalances and enhancing body awareness, Pilates helps to prevent overuse injuries and reduce the likelihood of strain from poor movement patterns.
5. Improves Mental Health and Focus
Pilates encourages mindfulness, concentration, and body awareness, making it a powerful tool for improving mental health. The focus on breathing, alignment, and controlled movements helps calm the mind, reduce stress, and promote relaxation.
Evidence: Studies have shown that Pilates can have a positive impact on mental health, particularly in reducing symptoms of anxiety and depression. A systematic review published in Journal of Bodywork and Movement Therapies found that Pilates exercises were effective in improving mood, reducing stress levels, and enhancing overall well-being. The combination of physical movement and mindfulness in Pilates creates a calming, meditative effect, which promotes mental clarity and emotional balance.
6. Increases Strength and Toning
Pilates uses both body weight and specialised equipment (like the Reformer) to provide resistance, helping to build muscle strength and tone. Pilates exercises are designed to target both large and small muscle groups, providing a balanced full-body workout that improves muscle endurance and tone.
Evidence: Research has shown that Pilates is effective in improving muscle strength, especially in the core, lower back, and legs. A study in The Journal of Strength and Conditioning Research found that Pilates significantly improved abdominal strength and endurance in participants. Regular Pilates practice helps build lean muscle mass, giving the body a toned and sculpted appearance.
7. Aids in Weight Management
Although Pilates is not typically considered a high-intensity workout, it can contribute to weight management by improving muscle tone and metabolism. The increased muscle mass from Pilates exercises helps to elevate the resting metabolic rate, which can support fat burning and weight loss over time.
Evidence: While Pilates alone may not lead to significant weight loss, studies have shown that it can be a beneficial complement to other forms of exercise, especially for improving muscle tone and overall body composition. A review published in The Journal of Physical Therapy Science concluded that Pilates combined with aerobic exercise can effectively help in body fat reduction and weight management.
Conclusion: Why You Should Try Pilates
Pilates is an accessible and highly effective exercise system that offers a wide range of health benefits. From improving core strength and flexibility to reducing chronic pain and enhancing mental well-being, Pilates can transform the way you move and feel. Whether you're recovering from an injury, managing stress, or simply looking to improve your overall fitness, Pilates can be a powerful addition to your exercise routine.
If you're interested in exploring Pilates and experiencing its benefits firsthand, consider joining a class or working with a qualified Pilates instructor to ensure that you're performing exercises safely and effectively. We have a guide on who to see and how to get started in our loft pilates page. We have a fantastic group of instructors and Physio instructors in our Parnell clinic close to Remeura and Newmarket.With consistency and commitment, Pilates can help you achieve a healthier, more balanced body and mind.
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