Do you believe you have to do at least 1 hour of exercise to make it beneficial? Do you believe you need to feel fatigued and sore at the end of a workout? If you are already in pain and have been told to strengthen to keep fit - that sounds like a very daunting and unappealing prospect. Becoming pain-free with Pilates is the opposite of what I just described. The duration of a Pilates session can be 5, 10, 15, 20 or more minutes long, depending on your individual needs. You certainly won't be pushing through pain and fatigue as the goal is to become pain-free not to increase your pain levels. Pilates should leave you feeling relaxed and slightly re-energised definitely not exhausted and unable to function. If you are looking for a pathway out of pain, my unique online Pilates studio is designed to help you recover from pain or injury. So let's look closely at how small amounts of Pilates often could benefit you.
Pandemic Lessons
Pre-pandemic 1 hour Pilates sessions in a physical studio were the norm and that's how I ran my studio for almost 15 years. I also attended twice weekly 1 hour sessions with another Pilates teacher. As someone who has a history of chronic fatigue syndrome that will always have to be managed, a 1 hour session of Pilates sometimes triggered chronic fatigue symptoms. If I'd had a poor night's sleep the night before or was under stress it was too much for my body and I paid the price afterwards. One reason the 1 hour session exists is that it's more practical if you are driving any distance to do an hour of Pilates to make it worthwhile. With virtual and online sessions that's not the case as the sessions are in your own home. When Covid hit and I began 1 on 1 virtual sessions via Skype, the session length was 30 mins or 45 mins. Some clients did more than one session per week and some followed my library of on-demand videos most of which are around 10 minutes in length. Some did a combination of virtual and on-demand. Suddenly we had moved away from the 1 hour session model and something remarkable happened. The variety of options available meant that each person could choose session lengths that best suited their needs and the results were astonishing. Each client progressed far more than they could ever have imagined when they were doing 1 hour per week of Pilates. Some became pain-free for the first time while others successfully challenged themselves with advanced exercises increasing their strength and flexibility. If you are in pain 5 - 10 minutes of Pilates each day is enough to begin with but as you progress 20 mins might be suitable. It's your choice. Pilates, little and often was the key. Practicing a small amount of Pilates regularly produced enormous results.
Listen to Your Body
In the past, when I found a 1 hour Pilates class triggered chronic fatigue symptoms I didn't stop I kept going. I would modify the exercises to make them less taxing but I was trying to keep up with the class. and I thought I was increasing my endurance. Everyone else was moving through the Advanced class without any issues and most days I could too. But on those occasions it wasn't appropriate for me - I wasn't listening to what my body was telling me. Instead, I was trying to bully it into doing what I wanted it to do but it was already overloaded and it punished me by triggering symptoms such as a sore throat, swollen glands and a migraine the next day. I wasn't getting the message and it wasn't until I stepped back from 1 hour sessions during the pandemic that I had a lightbulb moment. I don't have to push past my physical limits to increase my strength and flexibility. Just like my clients experienced, Pilates little and often was working for me too. Don't make the mistake I did and bully your body into doing what you want it to. Listen to it and it will help you choose the ideal Pilates session length for you.
Taking Pilates Into Everyday Life
By practicing Pilates in small amounts regularly you are constantly reminding your body what you would like it to do which reinforces positive change. You can then incorporate what you are practicing into everyday life. If you need to feed your dog or cat, turn the movement into a deep squat. Practice balance by standing on 1 leg while you are waiting for the toaster to pop up or your coffee to brew. If you go to the gym connect your abdominals during the exercises as you would in Pilates. Use the breathing and the principles of Pilates as you move through your day. The body awareness you develop through Pilates will help you maintain your ideal posture and prevent injury. Make Pilates a way of life and take it into your everyday life.
If you are ready to invest in yourself for pain-free living, my book MOVE FREE FROM PAIN by Joanne Sutton is a great place to start and is available on Amazon worldwide. If you are ready to start Pilates email me at info@jsmindbodypilates.com . Alternatively, you can book an Initial Assessment with me here or take the free 10 day trial of JS Mind Body Pilates, my online studio to access the library of on-demand videos and start straight away. It would be my pleasure to assist you on your Pilates journey to pain-free living as you age!
