Roll out your yoga mat, lace up your trainers, and slather on sunscreen, because it’s time to welcome the sunny season with some fitness fun!
As the summer months approach, many of us are looking for easy ways to incorporate fitness into our daily routines. Laura Mohi, pilates instructor owner of an online studio, Wild Pilates, shares a fun guide to making pilates an essential part of your summer workout regimen.
Importance of exercise
Engaging in physical activity is important for maintaining a healthy lifestyle. According to the Ministry of Health, regular exercise can help reduce the risk of several health conditions, including heart disease, obesity, and type 2 diabetes.
Exercising outdoors has extra perks. A 2013 study looked at the health perks of "green exercise” - physical activity conducted in natural settings such as forests, the countryside, parks, seashores, green areas, and gardens. The study looked at how green exercise affects our bodies, like changes in our heart rate or blood pressure, and our minds, such as boosting mood or lowering stress. The researchers found that outdoor exercise can feel easier, lowers stress, improves mood and self-esteem, and makes exercise more fun, which can help people stick to a regular workout routine.
Why choose Pilates?
Pilates is a low-intensity workout, originally designed for dancers, that focuses on strength, mobility, and recovery. It enhances flexibility, posture and sets the body up for more intense strength-training. Created by athlete and trainer Joseph Pilates in the early 1900s, it uses specific exercises to work muscles, improve balance, and enhance endurance. Pilates classes can be found in fitness studios, gyms, and online.
Pilates is a perfect complement to other exercises, so there is no need to stop your current routines. Laura suggests choosing shorter workouts, around 20 minutes, to incorporate pilates into your summer routine. Combining steady-state cardio, like nature walks, with pilates can significantly improve the body’s endurance which is beneficial for longer walks or hikes.
Pilates is low impact, meaning it builds strength and improves posture without any stress on the joints or cortisol spikes. By strengthening the smaller muscles that support the joints, Pilates can reduce injury risk, improve core strength, posture, and glute strength, as well as enhancing performance and endurance. This is especially beneficial during the busy summer months when you might bejuggling family commitments or recovering from a long year
Exploring nature workouts
According to the Australian and New Zealand Mental Health Association, exercising outdoors improves both physical and mental health. It can lower anxiety levels, increase energy, and improve wellbeing by releasing endorphins. Outdoor exercise also promotes mindfulness and can reduce anxiety symptoms. Adding a mindfulness element, like concentrating on your breath or the sensation of the wind, can amplify these benefits.
According to the Mental Health Foundation, interacting with nature doesn’t necessarily mean visiting forests or national parks. Simple activities such as walking to a nearby park, spending time in a friend’s garden, or observing the beauty of roadside trees and flowers can significantly contribute to improving mental health.
Healthify encourages New Zealanders to enjoy the beauty of nature this summer and offers several tips for making the most of the outdoors. Simply stepping outside, even in urban areas, offers opportunities to appreciate parks, birds, trees, and flowers:
Practicing mindfulness in nature, such as going for a walk without distractions, can help reduce stress
On clear nights, stargazing offers opportunities to learn about constellations and observe the southern lights
Engaging with Aotearoa’s unique wildlife, through activities like bush walks, can be educational and fun
Visiting local wildlife attractions or botanical gardens can be a great activity to share with family or friends.
The longer daylight hours of summer offer the perfect opportunity to prioritise some time for yourself. Doing pilates outdoors, especially in summer, has multiple benefits. Laura says exposure to morning sunlight can do wonders for your immune system, mood, and hormone regulation. And being in nature is a proven stress-reliever.
Creating a suitable space for pilates workouts is simpler than you might think. As equipment isn’t required, pilates can be done anywhere using just your body weight. Laura suggests starting early in the day or later in the evening to avoid the heat and finding a relaxing corner away from clutter to enhance your experience.
As summer approaches, aim to take your workouts outdoors wherever possible to connect with nature, leveraging its numerous mental and physical benefits. If you’re unsure about doing pilates in public places, Laura suggests working out with a friend or family member.
Choose a secluded location or try to work out early in the morning when it’s most quiet. It’s important to remember, you can always workout from home if the weather isn’t great or you’re not comfortable.
If you’re planning on exercising outside in the summer, Laura has some tips to ensure you’re prepared:
Always carry lots of water
Bring sunglasses for comfort
Use wireless headphones to stay focused
Plan your workout the night before to reduce pre-workout stress
If you’re near the ocean, bring a towel for a post-workout dip
Preparation and staying motivated
Staying motivated to exercise during summer is crucial for our overall wellness. However, we all have moments when the temptation to skip a workout can be strong. This is where the convenience of online pilates comes in, making it easier than ever to prioritise fitness. Following online workouts can help you stay motivated and provides clear instructions. This makes staying committed to your fitness goals not just achievable, but also enjoyable and straightforward.
When it comes to enhancing a pilates workout, Laura says household items can be a great substitute for gym equipment. If you don’t have a mat, use a towel. Tinned food can be used instead of small hand weights, and a cushion or rolled-up towel can replace a pilates ball. To ensure you’re doing the exercises correctly when following a pilates workout video online, listening to the instructor’s cues is key. If you’re new to pilates or need more guidance, Laura suggests working out near a mirror or a window to check alignment.
Staying motivated when travelling can also be a challenge. Laura recommends following a programme or watching a home workout. Short workouts under 20 minutes when travelling can keep you moving without taking up much time.
If you’re in a crunch for time, there are quick pilates exercises that work the core, glutes, and posture muscles. Laura’s favourites are the double leg stretch, the shoulder bridge, and the Pilates lunge with upper back strengthening. Laura says that over summer, the most popular workouts on the Wild Pilates online studio are the summer edits which are all under 20 minutes so you can still move your body, but also spend time with loved ones.
As the sunny season approaches, now’s the perfect time to try pilates. With a variety of workouts perfect for the summer season, and the option to workout in the outdoors or from home, pilates offers something for everyone. So, why not make the most of the summer season and give pilates a go?
Links:
https://www.health.govt.nz/your-health/healthy-living/food-activity-and-sleep/physical-activity/being-active-everyone-every-age/physical-activity-and-health-conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/
https://www.everydayhealth.com/fitness/pilates/guide/
https://anzmh.asn.au/blog/the-mental-health-benefits-of-exercising-outdoors
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/physical-activity-and-mental-health#:~:text=It's%20even%20better%20if%20you,levels%20of%20depression%20and%20anxiety.
https://healthify.nz/hauora-wellbeing/l/let-nature-in-strengthen-your-wellbeing/
Article by: AIA Vitality Staff Writer Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday New Zealanders live healthier, longer, better lives. Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.
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