Did you know that John Glenn returned to space at age 77, and in 1997, Mary Fasano became the oldest person ever to earn a Harvard degree when she graduated at the age of 89? So, you are out of shape, bent over that computer with a sore back and neck. You don’t have to stay that way! There is a way to get healthy. This is no guarantee that it will work in a week, but in short order you should be standing tall! And you can be healthy by getting fit at home – use the Pilates method.
Living Proof
Joseph Pilates was living proof of the rapid transformative potential of his methods. He began his journey to health at a young age.
Pilates was born in Germany in 1883. He was a child of poor health, who suffered from poor posture, asthma, rickets, and rheumatic fever. His obsession was to be as strong and agile as the ancient Greeks. He practiced gymnastics and body-building and developed his own method of exercise to gain strength and muscle.
By the age of 14, Joseph had become a healthy guy. He was fit and posing for anatomical charts.
When talking about his method, Pilates was quoted as saying “You will feel better in 10 sessions, look better in 20 sessions, and have a completely new body in 30 sessions!”
Contrology
Joseph Pilates originally called his method of exercise “Contrology”.
At the outbreak of World War I, Pilates emigrated to England. His German background put him under suspicion, so he was interned with other German nationals in Lancaster Castle.
During this time, Joseph refined his method of exercise and taught it to those interned with him. During the 1918 Flu Pandemic many died of influenza, but it is rumored that none of his trainees were among that number.
Pilates Mat Workout – No Equipment Needed
John Garey TV – March 24, 2020
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Joseph Pilates called it Contrology – Today We Call it Pilates
Joseph saw the power of a calm mind and found that conditioning his body with physical activity allowed him to remain in better overall health and mental wellness than others.
In 1926, he and his wife Clara opened a “body-conditioning gym” in New York. After his death in 1967, small groups of those following his method of exercise started up throughout the United States. Each trainer adapted his method with unique variations of the practice. this practice became known as Pilates. You can find these methods on DVDs and YouTube alike, and can practice them in your own home.
Even older people who are willing to commit to the process on a regular basis, can find a fantastic change in their physical and emotional well being.
Does Standing Pilates Work Your Core?
Sit-ups and crunches may work your superficial surface muscles, while standing moves strengthen your deep core muscles that help stabilize you. Try Pilates as you are getting fit at home.
Functional Fitness
Functional fitness is today’s buzzword. Pilates is the original buzzword of functional fitness. Functional fitness exercises train your muscles to help you do everyday activities safely and efficiently. The focus of functional fitness is to exercise in a way to maintain or improve your quality of life.
Keep Exercise “Balance” in Your Life
Joseph Pilates placed much emphasis on “balance”. He did not want to become so fixated on exercise that it became an unhealthy obsession. Even 20 minutes, several times a day, should result in positive changes in your body.
Deep Breathing
The Pilates system places much emphasis on deep breathing. It is the very first act of your life and your very last as well. Your entire life depends on breathing. Taking deep, cleansing breaths, purges your lungs and cleanses your body systems. Pilates develops the deep muscles of the back and abdomen to support your spine. It focuses on breathing to promote better posture.
Wishful Thinking Doesn’t Produce Fitness
“Physical fitness can neither be achieved by wishful thinking, nor outright purchase.” said Joseph Pilates. It is more than great posture and a solid core; it totally enhances your mental and emotional well being. Balancing body and mind has a positive effect on your self-confidence, and can make you walk taller!
“Change happens through movement and movement heals.” He went on to say. “If your spine is stiff at 30, you are old. If it is flexible at 60, you are young.” Bending over your computer screens 8 hours a day, takes a toll on your posture. Pilates offers a cure to a sedentary, screen-addicted way of life.
Getting Fit at Home
Gentle Morning Pilates Routine
Intermediate 45 minutes Total Body Mat Work
What I like about this video is that Sara explains each position as she is doing them. This will give you a good workout.
For someone who is about 150 pounds, one 50-minute beginners Pilates mat class burns approximately 175 calories. A 50-minute advanced class burns approximately 254 calories.
How Can I Engage My Core All Day?
- Laugh More
- Sit on a stability ball
To engage your core all day, use a stability ball as your chair and
laugh often!
Use the Pilates Method
Pilates will give you a well toned body. Combined with a proper diet, Pilates will give you a healthy physique.
It’s effective for toning, building lean muscle, and improving posture. You can maintain body health and weight.
Pilates
You can find many Pilates programs in over 26 countries around the world. There are many Pilates studios in Western countries such as Australia, Canada, the United States, and the United Kingdom.
Physical Fitness
Physical fitness is a state of health and well being. More specifically, it is the ability to perform all aspects of your occupation and daily activities with ease. For good physical fitness, you need proper nutrition, exercise, and rest.
Adults should get at least 150 to 300 minutes of moderate-intensity exercise each week, or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week. If you do more than 150 minutes a week, you will gain even more health benefits.
Try strength training two to three days a week. Be sure to include all major muscle groups.
Overall Health
Physical fitness has a positive effect on blood pressure. Staying active and exercising regularly builds a stronger heart, muscles and bones.
Recommendations for Cancer Prevention and Overall Health
The American Institute for Cancer Research published a list of recommendations that directly relate to cancer prevention.
- Be as lean as possible without becoming underweight.
- Each week, adults should engage in at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity.
- Children should engage in at least one hour of moderate or vigorous physical activity each week.
- Be physically active for at least thirty minutes every day.
- Avoid sugar and limit the consumption of energy-packed foods.
- Balance one’s diet with a variety of vegetables, grains, fruits, legumes, etc.
- Limit sodium intake, the consumption of red meats, and the consumption of processed meats.
- Limit alcoholic drinks to two for men and one for a woman per day.
Prepare Healthy Meals Ahead of Time
Prepare healthy freezer meals that you can take from the freezer and heat. Getting fit at home is easier when you put together the ingredients for a crock pot meal so that is ready when the kids get home from school.
In Conclusion
Exercise regularly, and over time you will gain many fitness benefits. After regular exercise of 6 to 8 weeks, you will definitely notice some changes. Once you have developed the exercise habit for 3 to 4 months, you will have a pretty good overhaul to your health and fitness. Getting fit at home depends on regular, healthy habits
Please Leave a Comment
I would love to hear from you. Have you heard of or tried Pilates? What benefits did you find? Were there aspects of the exercise method that you did not like? The “Hundred” is a classic Pilates mat exercise. What is your opinion of it? Do you find it easy or difficult?
Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.
With the world changing a lot in the last months and working from home, I was wondering where could I get some information about how to get fit at home, and this is how I found your website, thanks so much for sharing this article that has helped me to know more about Pilates and how to start to do some safe exercise.
A friend told me she is doing Pilates and she told me she feels good all day when she does it, I’m going to start by doing the soft Pilates routine from the video you share in this post. I also took some notes about the list you shared to help us to stay healthier,
Hi Alejandra, Thanks for stopping by with a comment! Yes we all need some exercise while we are at home as much as we have been lately. The nice thing about Pilates is that you can do mat work and do not need special equipment except the weight of your own body. Pilates also has equipment that you can use if you are in a studio, but it is not necessary at home.
Hi Carolyn,
There is no doubt that Pilates offers a cure to a sedentary, screen-addicted way of life. And so does Yoga. We have all seen that the power of a calm mind is way above that of a disturbed mind, and conditioning your body with physical activity allows us to remain in better health and mental wellness than others.
Pilates is so scientific when I compare it to Yoga. I live in the country where Yoga originated, and the basis of both systems is similar. You can achieve the impossible with Yoga, including changing your body shape. I have seen actual results on my friends and myself. It is really worth trying out both Pilates and Yoga.
Good article Carolyn.
Aparna
Hi Aparna, and thanks for stopping by with a comment! Yoga is probably the better known of the two – Yoga and Pilates. They do have some similarities. Breathing is important to both. Joseph Pilates felt that deep breathing was one way of cleansing the body of impurities. It is a good exchange system of oxygen in our body.
Exercise is a great way of bringing focus and clarity to mind and body.
I found your article to be very helpful. Honestly, there is no excuse when it comes to getting your exercise done, because you can work out at home without using any equipment. Thank you for your explanation on pilates. I hate crunches and I’m happy to learn that there are other ways to engage my core and lose belly fat other than doing a 1000 sit-ups a day.
Hi Martin, and thanks for stopping by with a comment! Pilates strengthens the deep core muscles that help stabilize you. Sit-ups and crunches only work your superficial muscles. Regular exercise is very beneficial, and you can get it without leaving home.
Hi Carolyn, yes, I’ve done Pilates before and I’m super keen to get back to it, this time doing it at home instead of in a studio, so this is exactly the kind of info and inspiration I was looking for – Thank You!
Fortunately, I found the mat exercises the most beneficial so I need the apparatus – I’m sure I could get away with just the mat, bands and Pilates balls.
What I loved about Pilates is how my body shape and posture changed – and you’re right, it’s time to step away from the laptop and get toned up again.
About a year ago I started tending to my self-care again, I switched to a plant-based diet and started walking every day and sometimes doing Hiit. Now it’s time to get deeper into those core muscles.
The hundred was difficult but I found it got easier as my core got stronger.
Hi Lauren, I love to know that you have had some experience with Pilates. I know it would be beneficial for me to spend more time with it, as well. It is so easy to spend hours a day in front of a computer. That only gets you bent out of shape! I have gone to Pilates classes. I would like to be more disciplined and spend more time at home following my Pilates DVDs.
Pilates workouts are super effective and are now popular all over the world. As you mentionned, they target deep hidden muscles and 20 to 30 minutes a day is enough to get all the benefits from a pilates exercise routine! and there are many! Thank you for reminding me that it is enough to get fit at home!
Thanks for stopping by with a comment! Knowing that Joseph Pilates went from a sickly child to a healthy man, shows that it is possible to increase our health by disciplined exercise. I also found it interesting that the men that he trained in the Pilates system, were reported to stay healthy during the 1918 Flu Pandemic.
Wow, that is really amazing, and as some people say that age is just a number. It is interesting to see that these people at this age made such feet. This is the first time that I have heard of this workout plan and it is amazing what it can accomplish. if other people can do it then we can do it also as we commit to it. thanks so much for sharing this amazing program.
Hi Norman, thanks for stopping by with a comment! What I found fascinating, was Joseph Pilates changed from a sickly boy to a healthy man by following a strict exercise routine. Not all of us are willing to put forth the effort. If we would, we may see a big change in our bodies as well.