It is often hard to find time to exercise with a new baby, in fact it can be hard to find time to do anything much, but at Agility we have a class designated for Mums (or Dads) with bubs. You are welcome to bring your baby along, either in a pram or if they are happy playing on a mat, while you exercise under the guidance of a physiotherapist.
As we are all well aware there are many changes that occur to a woman’s body during pregnancy and the body doesn’t just “go back to normal” postpartum. Add to that the extra demands of lifting and carrying a baby, feeding and general fatigue and our bodies are often left feeling stiff, unstable or both. The idea of Mums and Bubs Pilates is to gently get your body feeling stronger, more stable and more flexible again to cope with the demands of day to day life.
Being a Pilates based class we are very focused on the correct activation of pelvic floor muscles and deep abdominal muscles to assist in supporting not only your lower back but providing a good stable base for the rest of your body to move from. Prior to attending your first class you will be assessed by one of the physiotherapists for any diastasis (separation of the abdominal muscles), any medical issues you encountered during pregnancy, delivery or postpartum as well as any other medical considerations you may have. You will also be taught how to properly activate your pelvic floor and deep abdominal muscles. This can often be difficult in the early stages postpartum as with the change in posture that occurs during pregnancy, the weight of the growing fetus pushing down on the pelvic floor and stretching of muscles through a vaginal delivery or the muscle trauma associated with a caesarian section there can be a loss of awareness of activation of these muscles. Starting exercise slowly and in a controlled fashion is important to ensure you are able to activate all muscles correctly and have time to build both strength and endurance through these stabilizing muscles.
It is important that you get the all clear from your doctor or obstetrician prior to commencing any exercise postpartum so we ask that you wait until your six week check-up before attending these classes.
As we mentioned at the start if you are a Dad and looking after your little one on the day the classes are run you are also welcome to attend. Many Dad’s still struggle with the fatigue of sleepless nights and stiff upper backs or sore lower backs from carrying a new born or the extra load of dealing with other children while their partner is busy with their baby. So, if this is you, you are also very welcome at these classes. We still recommend an assessment so that we are aware of any medical history and can teach you the basics of pelvic floor and deep abdominal muscle activation (yes boys, you have a pelvic floor too!)
New recommendations about physical exercise for people living with Parkinson’s disease have just been released from the USA by the Parkinson’s Foundation and the American College of Sports Medicine (ACSM) to provide effective and safe guidelines about physical activity for people with Parkinson’s disease and certified exercise professionals.
“The recommendations followed a recent meeting convened in the USA by the Parkinson’s Foundation, which included experts in exercise programs and research, physical therapy, exercise certification, medicine, and Parkinson’s community-based exercise programs.
The exercise guidelines are built upon science-based standards for exercise testing and prescription by the ACSM, which is an organization dedicated to advancing and integrating research to improve practical applications of exercise science and sports medicine.
Research studies, including the Parkinson’s Outcomes Project — the largest clinical study of Parkinson’s including more than 13,000 participants in five countries — have revealed that those who exercise experience a better quality of life and decreased symptoms compared to those who do not. Such symptoms include balance and mobility difficulties, as well as depression, constipation, and thinking skills.
The guidelines recommend three days per week for at least 30 minutes per session of continuous or intermittent aerobic exercise at moderate-to-vigorous intensity. This includes rhythmic activities such as fast-walking, running, cycling, swimming, or aerobics class. Supervision may be required due to safety concerns such as the risk of freezing gait, blunted heart rate, or low blood pressure.
Two to three non-consecutive days per week for at least 30 minutes per session are recommended for strength training. Each session should include 10 to 15 repetitions focusing on major muscle groups, resistance, and speed and power. Using weight machines, resistance bands, handheld weights, or bodyweight to exercise the upper and lower extremities is suggested. Muscle stiffness and posture instability should be considered.
For balance, agility, and multitasking, the guidelines recommend two to three days per week of multi-directional stepping, weight-shifting, balance activities, large movements, and activities such as yoga, tai chi, dance, or boxing. Supervision may be required due to safety regarding cognitive and balance problems.
Finally, the recommendations include two to three days per week of sustained stretching with deep breathing or stretching before exercise. Adaptations for flexed posture, osteoporosis (bone loss), and pain needs to be considered. “STEVE BRYSON PHD – PARKINSONS NEWS
Exercising under the supervision of Allied health practitioners such as physiotherapists and exercise physiologists helps all Parkinson’s clients exercise safely and effectively. At Agility Health Centre our qualified exercise professionals use evidence-based guidelines to assist all our clients meet their goals. With our modern facilities and the recent addition of a gym we can offer
- Consultation, planning and monitoring of a client specific exercise programme that will be meet these guidelines
- Supervised gym sessions in our rehab gym in Ascot
- Clinical Pilates sessions for strength and balance
- Bones and balance classes
- KLT classes specifically designed for Parkinson’s disease
- Cardio programmes on bikes and treadmill
- Group hydrotherapy classes at Ascot Aquatic centre conducted by our EPs
- Big Moves dance classes
- Aerobics and Stretching classes for Parkinson’s clients
Call us to make an appointment with one of our health professionals to discuss your needs and goals. Ph 3862 2322 We are conducting classes at our Ascot and Bulimba locations.