9 Principles of Health and Longevity

Tips on How to Stay Healthy in Phuket

The World Health Organization (WHO) defined health in its broader sense in its 1948 constitution as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”

You want to live a long and healthy life, full of beauty, love, and contentment, long enough to achieve your purpose in the world, to see your kids grow up and be happy, and to enjoy all the great experiences that life has to offer.

Get a Lot of Fresh Air

1. Get a lot of fresh AIR

The air we breathe plays an essential part in our health and functioning.

People often tend to forget about the importance of spending time outside and underestimate the health benefits of spending time outdoors.

Here is a list of important health benefits of fresh air:

  • Fresh air is good for digestion.
  • It improves your blood pressure and heart rate.
  • It makes you happier.
  • Strengthens your immune system.
  • Fresh air cleans your lungs.
  • You will have more energy and a sharper mind.

Enjoy time outdoors and get the maximum out of the health benefits of fresh air.
If you are spending most of your time inside the air-conditioned office or home, you are forcing your body to use stale air. By doing so you are making it harder for your body to stay healthy and fresh.

Long-term exposure to toxic or polluted air can compromise the health and functioning of the cells and organs of our body leading to increased susceptibility to infections and various forms of the disease.

Some long-term effects of polluted air include Lung cancer, heart disease, chronic respiratory disease, and even damage to parts of the brain, nerves, liver, or kidneys, etc.”

Drink Ample Amounts of Water

2. Drink ample amounts of WATER

Our body is made up of about 75% water. Every single cell is made up of water including the cells in our own body. Water is critical for the life and functioning of cells, tissues, and organs in our body. Water carries elements of life and has the ability to transmit and maintain them.

Consequently, thought processes, movements, nerve function, blood circulation, digestion, elimination of waste, etc., depend on water for their normal and effective functioning.

Did you know drinking water at different times of the day and before and after certain activities have a tremendous benefit to our Health.
Drinking plenty of water helps to:

  1.  Maximize Physical Performance
  2.  Positively affects Energy Levels and Brain Function
  3.  Prevent and Treat Headaches
  4.  Relieve Constipation
  5.  Treat Kidney Stones
  6.  Prevent Hangovers
  7.  Reduce Body Fat

Get Adequate Amounts of Sunlight

3. Get adequate amounts of SUNLIGHT

The Sun provides the basis for all life on earth. The body manufactures vitamin D after being exposed to sunlight. Vitamin D is critical for the body because it helps the body absorb calcium and also helps it keep the right amount of calcium and phosphorus in the blood.

Without a sufficient amount of vitamin D, bones can become thin, brittle, or even misshapen.

Eat Whole Food that Have Strong Nutrious Values

4. Eat WHOLE FOOD that has strong NUTRITIOUS values

Real food consists of fresh vegetables and fruits, unprocessed meats and seafood, and naturally-occurring starches and fats. What we eat plays a significant role in the functioning of our body, health, and well-being. Emphasize vegetables, and eat local or organic whenever possible. Eating food with little or no nutritious value can, over time, lower the effectiveness of the body’s defense system and compromise your physical and mental health.

Besides choosing healthier, whole foods it’s essential to learn how to consume less at each meal. Keep this in mind:

  1. Don’t serve meals family-style, with heaping plates and bowls of food on the dining table for everyone to help themselves. You’ll all consume about 14 percent less if you dish out everything at the counter and put the rest away.
  2. You can trick your mind and stomach by making food look bigger than it is; for example, cut back on the cheese and meat in a sandwich and load it up with lettuce, onions, tomatoes and other veggies.
  3. Find smaller plates and bowls to serve food in; the bigger the dish, the more we fill it (and then think we have to eat it all).
  4. Focus on your food, not the TV. Eat more slowly to give your body time to recognize the signs that you’re no longer feeling hungry.
  5. Avoid sugar, processed and packaged foods, which tend to lead to weight gain, cardio-metabolic issues, disposition toward diabetes, and declines in brain health and function.
  6. Eat vegetables daily, aiming for four to six servings (2 to 6 cups).
  7. Limit meat portions to no larger than the size of a deck of cards.
  8. Eat nuts, but watch the portion size; a 1-ounce serving can be 150–200 calories.

Get Adequate Amount of Sleep

5. Get an adequate amount of SLEEP

Sleep plays a critical role in people’s physical as well as their mental health and functioning. Lack of sleep can compromise immune system effectiveness, which can lead to various forms of health problems. Some experts believe that lack of sleep can make the body become resistant to insulin, a hormone that helps carry glucose from the bloodstream to cells. Other problems resulting from lack of sleep include lack of mental clarity, memory problems, moody disposition, and higher stress level.

Be Active and Regularly Perform Physical Movements

6. Be active and regularly perform physical MOVEMENTS

Staying active doesn’t necessarily mean just going to the gym a few times per week. It means making low-intensity physical activity a daily part of life, and little changes make a big difference.

Physical movement is fundamental to the human experience. Throughout history, humans have walked, run, lifted things, carried them over distances, and crafted natural resources to their own use (building shelters, making tools).

Some benefits of moving multiple times a day include reduced risk of developing diabetes, control of type II diabetes, reduce risk for high blood pressure, reduce level of current high blood pressure, control weight gain, build healthy and strong bones, muscles and joints, improve blood flow throughout the body, improves the body’s capacity to use calories, and reduces both mental and physical stress.

Be active without having to think about it.

Here is what you can do to be active:

  1. Get rid of handy helpers like the TV remote, the snowblower, the power lawnmower.
  2. Hand washes your car without a pressure washer.
  3. Plant a garden, it reduces stress and produces fresh, healthy vegetables.
  4. Walk to a colleague’s office rather than emailing or calling them.
  5. Conduct the meetings during walks.

Here is what you can do for better movements:

  1. Walk, maybe jog or sprint a little every day.
  2. Pick up the kids or groceries and lift them over your head.
  3. Dance, do whatever movement feels natural for you.
  4. The Yoga, Pilates and Tai Chi are the most effective mindful movements to keep all organ systems especially endocrine, nervous and lymphatic system responsive.
  5. Regular AEROBIC EXERCISE is beneficial in making your heart stronger and works more efficiently by reducing the amount of fat that can build up which can interfere with electrical impulses necessary for the proper functioning of the heart.

Stay Connected with a Community Around You

7. Stay connected with a COMMUNITY around you

Get together with friends, family, and people with shared interests face-to-face; stop hiding behind the internet. Humans need connection and social support and you are no different. Tribes and close-knit communities are what helped us survive. Make spending quality time with family and friends a priority. Those with regular positive social interaction, tend to live longer and happier across all cultures.

Remember to Play & Laugh

8. PLAY & LAUGH

Play not only helps us stay connected and relieves stress, but it also sparks learning, imagination, creativity, and problem-solving (source), so perhaps more play just might be the creative in-sight need to discover the fountain of youth.

Perhaps if you let yourself laugh, joke, roll, jump, hide and seek, you’d all be a little happier, a little less worried, and have more energy to live a little longer. Plus, the fun of play can oftentimes lead to laughter and laughter is the best medicine.

Try to see the humor in life, be able to roll with the punches, and flow with life ups and downs and you’re sure to live a long life. Too much or too frequent stress causes the body to age more quickly; it negatively impacts the endocrine system, the adrenals, and even the heart.

Experience Gratitude Peace & Contentment

9. Experience GRATITUDE, PEACE, & CONTENTMENT

Whenever possible, feel gratitude in your body, let that be the foundation of contentment and you will be at peace. This is the counterpoint to striving too hard, being continually dissatisfied with your life, and looking outward for happiness because all of this creates added stress and lowers mood, which impacts the quality of life, the willingness to live, and since the mind influences the body, physical health is also compromised.

One quote that comes to mind is, “So many people spend their health gaining wealth, and then have to spend their wealth to regain their health” by A. J. Reb Materi.
Fortunately, to experience gratitude, peace, contentment, and the health and longevity it brings, you don’t have to spend money or time searching for it. These positive sentiments will see you through a happy life and their effects will ensure your body wants to live a long time in radiant health.

Observing these principles will have you eat right, maintain the community that nourishes your spirit, lift your mood, keep your brain sharp, and ensure your body is healthy to sustain yours for a long and vital life.

Leave a comment below and let us know what do you see as fundamental to a long and healthy life.
“Don’t seek, don’t search, don’t ask, don’t knock, don’t demand – relax. If you relax, it comes. If you relax, it is there. If you relax, you start vibrating with it.” – Osho

6 Reasons Why You Shouldn’t Do Large Group Pilates Classes

6 Reasons Why You Shouldn't Do Large Pilates Classes

Let’s say that you get a common cold. So you then call your doctor and you make an appointment in order to get a custom treatment. You meet with the doctor, he looks at you and asks you questions, and then prescribes a treatment. It’s the same for when you break your arm…you go to an orthopedic doctor and you get it fixed. When your child is sick you go to a pediatrician, and so on.

What do all of these situations have in common? Well, they are all specialists in their field and they are all offering individual consultations. In none of these cases, you don’t go to a group class.

So if you have back issues or a poor posture and you decide to try Pilates, why would you go to a class with 20 other people? Each one of them has their own health issues and limitations, so doing a generic Pilates program will definitely not help.

What should you do instead? 

Now let’s look in more detail at some of the reasons why group classes are not so effective when it comes to Pilates:

1. Safety – Pilates is not a dangerous activity, but there is a slight risk involved. Most people that begin doing it are out of shape and have a bad posture or various back issues, so even when doing very simple poses they can get injured.

This especially applies to Reformer Pilates classes, where those big devices can be overwhelming for some people. Those machines have lots of benefits, but only if they are used correctly.

When teaching to a large group of 20 or more people, the Pilates instructor will simply not have the time to show the movements to each and every person and to assist and correct everyone. Each person has its own issues and limitations, and there are certain exercises that work great and others that should be avoided. So the training program should be customized based on each person’s individual needs.

2. Getting Results – people don’t go to Pilates just for the fun of it, and they usually want to achieve a certain goal. And this can only be achieved by performing the movements with the correct form. Not knowing how to do each exercise correctly will not activate the right muscles and will not give the needed results.

3. Personalized Instructions – even if someone knows how to correctly perform all the movements, this still does not guarantee results. And this is because each person is unique, and each person has certain muscle imbalances or tightness. So the movements should be adjusted according to each participant’s needs.

4. Quantity Over Quality – personal trainers and group trainers need to make a living too, and sometimes they take shortcuts. They focus on training as many people as possible in order to earn as much money as possible and neglect the quality of each class.

This explains why individual classes are more expensive than group classes. But instead of wasting your money on group classes that don’t produce any results, it’s better to invest a bit more on individual classes that actually work.

5. Lack of Commitment – there are some exceptions here, but most classes do not follow a path toward an end-goal. You simply go there and perform just about the same movements every week. It’s better to show up and do something than to do nothing, but with the time you will get bored. This is why all the classes are full in January, and slowly decrease with each passing week.

Sure, some of the group classes have a certain path and they evolve over time. But this has a drawback as well: if some people miss a class or two, then they are left behind and it’s very hard to pick up when they come back.

So individual classes are much better, as you can do things at your own pace, and be able to keep up even when you missed a class or two.

6. Lack of Flexibility – group classes always takes place at the same hour and at the same day of the week. So if anything comes up and you can’t make it at that exact hour, then you missed your workout. This then leads to what we talked about at the previous point, and you end up quitting the class altogether. However, the private classes can be scheduled whenever you are available and can be postponed or moved according to your needs.

There were 6 important reasons why Pilates group classes are not effective. So what’s the solution? 1 on 1 class or at least classes with up to 3 people max. The Abbysan center offers both private classes and 3rio classes that have a maximum of 3 attendees. Our classes are highly personalized and adapted to your own needs and limitations. Find out more by visiting this link.

Why Fancy Yoga Postures Are Not Important

Why Fancy Yoga Postures Are Not Important

So it’s Monday evening and you are tired after a long day at work, but you just signed up for that cool Yoga class, so you drag yourself there. But after the warm-up and a few simple poses, the teacher asks everyone to do a handstand, a headstand or who knows what kind of crazy arm balance pose.

Everyone seems to go for it, so you try it as well. But you end up falling, diving into your nose or even injuring yourself. You were never good at arm balances, but you see everyone doing them on social media, claiming that they feel so amazing afterwards. But those complicated poses you see on Instagram are the results of years of practice and a life long journey of yoga. There are many factors involved in what poses someone can or cannot do, and they include age, occupation, body type, joints, range of motions, genetic tissue composition and the acquired postural habits.

And the truth is that head standing or arm balances don’t matter. None of the fancy looking postures are that important, and not a single posture will make a huge difference in your life or bring you closer to enlightenment. What’s more important is to do the poses suited for your level and experience, to stick to yoga on the long term and to gradually get better at it.

The History of Yoga

While yoga has been around for thousands of years, the truth is that these fancy poses are relatively new. The Yoga Sutras of Patanjali, a popular text from the second century does not mention any postures at all, except for seated meditation. The Hatha Yoga Pradipika, a book from the 14th century only includes 15 poses, which are quite basic.

The first texts with more complex yoga poses only appeared in the 1800s and become more popular in the mid-1900s. So they are new practices that were definitely not performed by our ancestors and the inventers of yoga. There are now hundreds of postures and new ones are invented regularly. Does this mean that you need to learn and master ALL the postures in order to reap the benefits of yoga? Definitely not!

What Should You Do Instead?

If you really want to do those fancy yoga poses, you simply need to be patient and to practice them a lot. Anyone can develop certain skills with the right training and persistence. But if you are a regular person that does yoga once or twice a week, then it’s more important to develop skills and mobility that can help you in the day to day life.

A responsive body with good reflexes and a good balance will help you to walk and to run better, to have a quicker response when slipping on ice or to avoid certain dangers and injuries. Having mobility will allow you to easily perform cleaning or gardening tasks and keep up with your children when playing with them. And the great part is that you only need a few yoga and Pilates postures in order to break free from pain and mobility limitations, and to live a better life.

Because of certain health issues and severe limitations, some people may not do any yoga poses at all. But they still can benefit from the meditation and the yoga philosophies & practices that make you calmer and more emotionally balanced. They can also make you love yourself more and love others as well, and least but not last they can help you discover your true self and accept who you are.

Many people have reached a state of wellbeing without ever being able to stand on their head or on their hands. Some have even become successful yoga teachers without being able to perform ALL of the crazy acrobatic yoga techniques.

Not being able to perform certain poses discourages a lot of people and they quit yoga altogether. But this should not happen. You should go there because it makes you feel better and you like it. You should not feel forced to do yoga just because it’s cool and looks good on social media. The yoga mat should become your best friend and you should really look forward to using it. Even if you don’t always get to the classes, you can take a few minutes at home (or even at the office), and just seat in silence, reflect and meditate. This can be more beneficial than going to a yoga class on a Monday evening and performing a head stand.

If it seems like fun and you feel like doing those poses, sure, go for it! But if it doesn’t feel right and only makes you feel uncomfortable and inadequate, just forget about it and focus on the poses that you CAN do. Sticking to yoga and Pilates on the long term is much more important than one single fancy pose.

In case you need a healthy diet approach, mindfulness coaching or Yoga & Pilates classes, the Abbysan Center is here to help. Contact us today!

Real Cause Of Sports Injuries

Real Cause of Sports Injuries

The answer to a fit and balanced body is definitely not found in sports. Sure, sports are fun, have some health benefits, and get us outdoors. Some are good for us. But to consider starting a sport to have a fit and well-balanced body is not the best option. Sports do not get us in shape; they actually get us out of shape.

The problem with most sports is that they develop tight muscles and create imbalances, either because of uneven use of muscle groups or because of uneven use of one side of the body.

Imbalances in Running and Tennis

Let’s take running for example. Sure, it is great for the cardiovascular system. But it dramatically tightens the muscles at the back of the legs. And besides this, it has no effect on most other muscles of the body. This intense shortening or disproportionate strengthening results in major muscular and structural imbalances.

Tennis is a game of repetition, and it creates a lot of strength and flexibility imbalances throughout the entire body, imbalances that could lead to injuries if not corrected. First of all, the player gets stronger in his dominant side and by always hitting the ball with the same hand. All parts of the body are linked together in a kinetic chain, and when one single part of this entire system does not work properly, it can create imbalances throughout the entire body and injuries on muscles that need to take abnormal loads.

Long Term Side Effects

The harder you train, the tighter your muscles will become, and this applies to most sports. Sure, there are some benefits to this as well. You will initially lose a few pounds, burn some fat, add some muscle mass and feel great about yourself. The problems appear over the long term when imbalances are created (unless you do something about this).

Muscle tightness or imbalances are bad, but they are not that bad. Some people can live with them for their whole life, not even realizing what the problem is. The real problem is when these imbalances lead to major injuries. Then you will have to quit working out completely or to switch to a different activity and start it all over from scratch, losing all of the progress you made to this point.

But switching to a different sport or activity will not solve the problem, and will eventually lead to the same injury again. We already discussed more about this in a previous article, and the solution lies in Yoga and Pilates.

Imbalances Lead to Injuries

Invariably, a lack of awareness about existing imbalances and the need for total fitness training is what leads to injuries. All injuries in sports are caused by structural and muscular imbalances, and we are not talking here about the obvious cases where you fall of the bike, you trip over a rock or the hockey puck hits you in the head.

If you start a training program with an existing imbalance that may have developed over the years from poor posture, an old injury or genetic bad luck, it will make its presence known at one point during training. The same thing is true when developing muscular and structural imbalance as a result of training.

Unfortunately, old-fashioned stretching is not something that most people like to do or have time for. And then, they slowly have to witness their bodies getting tighter and tighter. They eventually recall their pre-training days when they were free of muscle tightness and they were still able to touch their toes.

In the morning they barely crawl from bed to a hot shower, to their training clothes, and maybe also take an aspirin or two on the way. Then they wander through the city in search of chiropractors, physical therapists and orthopedists.

The Solution

Once injured, you will have to go through a lot of re-patterning, body tissue adaptations and changes in muscle length and strength ratios. If you got injured 1 year ago and didn’t do any rehabilitation, then the recovery will also take 1 year or more. It’s the same with weight loss. If you gained a lot of weight over the course of 2 years, it will also take around 2 years of eating healthy and working out in order to get back in great shape.

No matter the type of muscle imbalance or tightness you have, we can help you get back to normal through our Yoga and Pilates programs. We have many years of experience, helping both professional athletes and regular people. We offer a wide variety of methods and classes that can help relieve stress, treat certain medical conditions, rehabilitate after injuries, have more mobility and a better posture. Check our website for more info and contact us today! The staff at the Abbysan Center will gladly assist you!

Be Pain Free – One Alternative

Be Pain Free - One Alternative

With half the celebrities around the world getting their pictures taken leaving Pilates classes, and perhaps your friends and neighbors reducing aches and pains and becoming fit with Pilates, you might be wondering about Pilates lessons for yourself.

What’s Pilates?

“A core workout” is the vaguest answer you will get in just one sentence. Still, surely there is more to it, and only a professional Pilates instructor will be able to give you a better answer.

“Excuse my technical terms in this article, but I can’t help it. I found most individuals rarely make an effort or want to learn more about themselves than they do about others.”

Restructure Your Core

Your Core is your entire body from your diaphragm to your pelvic floor. Pilates can help make your abs stronger or give you better muscular endurance in your Core. Honestly, the focus of a Pilates class is primarily on your inner unit “powerhouse.” That being the central focus of the Pilates programs at Abbysan Centre, it will also serve your back, arms, legs, neck, and feet!

Postural Balance

Technology has created a generation of back and neck pain. Pilates programs are used by everyone from athletes to office workers for their ability to develop strength and correct posture in the critical areas of the body such as hips, lower back, upper back, and neck.

Our Pilates programs will help counteract the effects of slouching and office syndrome. You will learn to release typically overactive regions of your body like the chest, front shoulders, upper back, and hip flexor muscles.

All of this significantly improves dynamic stability – the ability of the body to hold itself in better alignment for longer, maintaining an upright posture, balance, and responsiveness.

Rebuild muscle tone

You might know at least one Celebrities who credit Pilates as the reason for their toned muscles. It makes your arms lean and toned.

Maintaining the underlying tissue quality of Gluteal muscles is your best asset. It helps in maintaining pelvic stability, knee alignment, power in jumps, speed when running, and make your buttock look shapely in tights, of course. Do Pilates for a more extended, leaner muscle system making you stand taller and look slimmer!

Regain Control

Pilates includes balance and standing work. Most of us don’t move our spines in all different directions. A Pilates class will take your spine and neck through a various gentle range of motions (flexion, rotation, extension, and lateral flexion). If you feel tight from sitting or standing all day, these movements will get you loose and limber again.

All movements of Pilates easily be related to compound and dynamic functional movements. This is so beneficial in learning to regain control and re-educate your actions.

Functional movements refer to the actions that we are likely to perform during our daily life.

Equipment or No equipment – It works

All kinds of exercises use Pilates reformer to promote length, strength, flexibility, and balance. The reformer is the key to achieving the long, strong muscles without bulk. The exercises on reformers provide enough resistance and movement variety to help build strong bones.

You don’t need equipment — you can do a Pilates workout on Mat anywhere. Although Pilates can use a full studio, it can also be done just with your bodyweight. If you are committed, we can put together a custom Pilates routine for your holiday hotel rooms. Let us know!

Dancers love it

Pilates is the exercise of dancers. Think of the bodies you see in movies or on the stage — if you want long, lean muscles and ensure the safety of your joints, unlike the dancers; then this is the workout for you.

Best fit for Prenatal or Postnatal

Not only crucial for mums and mums-to-be, but Pilates will also strengthen your pelvic floor, which is a vital muscle for everyone. Your pelvic floor gives you control over your bladder and bowel, but can be weakened by childbirth, obesity and also if you lift a lot of heavyweights.

Athlete and Sport’s Conditioning

Late, Mr. Joseph Pilates initially developed the method as a rehabilitative tool. Joseph Pilates, a German gymnast, born in 1883, who believed that poor posture goes hand-in-hand with poor health and dedicated his life to teaching his exercise techniques. He had a strong belief that having an awareness of breath and alignment of the spine, we could develop the deep spinal and abdominal muscles, and reduce stress.

Elderly are not exceptions

Older people have many risk factors due to aging and lack of exercise. A decrease in balance, gait disabilities, and falls are most common and significantly affects their mobility in day-to-day life.

“Balance” is a very complicated function that maintains positions through diverse functional elements, and intervention of the nervous and musculoskeletal systems. It takes almost 15-18 months for a newborn baby to be able to walk correctly.

Various sensory-motor neuron interacts in response to changes in gravity, the base of support, vision, physical stability, and the external environment, resulting instability of the body. Mat-based Pilates helps elderly male and females improve trunk stability, dynamic balance, and significantly decrease the sway length and sway speed.

Clinical Pilates

* Chronic Low back pain (LBP)

* Chronic Obstructive Pulmonary Diseases (COPD)

* Post Menstrual Syndrome (PMS)

* Multiple sclerosis

* Lymphedema after Breast Cancer Treatment

* Spinal Deformities

Supervised under dedicated instructor

Attending a scheduled class or a private session is the ideal way to start Pilates. Your instructor will be able to design a bespoke pilates program that you can also practice yourself between your sessions in the studio. You are getting the most out of your training, and in time you’ll be amazed by the results.

Our instructors are certified Pilates instructors as well as hold bachelor’s degrees in physiotherapy. We can create bespoke rehab and exercise programs for our clients with injuries or postural issues.

Warning!

  1. If you have an injury, consider doing a few one-on-one sessions with one of our Pilates specialists first to learn the basics. On a personal level, always remember the rule that if something hurts, don’t do it.
  2. Attending classes throughout pregnancy also significantly help and speeds up the process of getting your body back in shape after childbirth. Remember, as with any exercise, always check with your doctor first, and remember to tell your trainer that you are pregnant before commencing class.

Abbysan Studio is located at the entrance of boat lagoon in Phuket, offering highly effective body sculpting Pilates workouts.

Based on various studies indicate people who practice Pilates with proper technique over time see the following benefits:

  • Improved flexibility and mobility
  • Trunk stability
  • Core and pelvic floor strength
  • Injury prevention
  • Improved posture
  • Improved coordination and athletic performance in some sports.

Dr. Abhishek Agrawal

As a pilates instructor, I feel rewarded when my clients achieve their goals, be it getting pain-free or having more ease-of-movement.

Visit the following research links for your reference

Pilates: how does it work, and who needs it?

The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females

Effects of modified Pilates on the variability of inter-joint coordination during walking in the elderly.

Impact of Clinical Pilates Exercises on Patients Developing Lymphedema after Breast Cancer Treatment

Pelvic Floor – The Base Of Your Core

Pelvic Floor - The Base Of Your Core

Your body is a majestic work of art. Different concepts and ideas have been morphed together to create symmetry and functional physics so you can do all sorts of things. You have a number of nerves, vessels, muscles and bones carefully put together to perform certain functions.

Most parts of the human body show symmetry and this is mirrored in different parts like eyes, ears, arms etc. The hip bone also shows symmetry. What most people do not know is that we have two hip bones that are fused together. Now, imagine this, your conjoined hip bone is like a bowl or a vase with its bottom cut. So naturally, a vase needs some sort of base to hold all of the beautiful flowers it contains. That’s where the pelvic floor comes in.

What is the pelvic floor?

The pelvic floor is literally a floor for the pelvis (the lower part of the torso between the abdomen and the legs). It is made up of a group of muscles, arranged in layers, that stretches out like a hammock attached to the symphysis pubis (the place where two hip bones join in the front) and the coccyx (the tail bone that is considered the very end of the spine, and is present at the back).

What is the pelvic floor?

Where is the pelvic floor?

The pelvic floor is present at the bottom of the pelvis (the area between the abdomen and the legs). To get a general idea, your pelvic floor has holes for your anus and urethra to pass through. So now, you can imagine where your pelvic floor is.

What is the importance of pelvic floor?

This hammock of muscles acts to support all the pelvic organs like the bladder, womb (uterus) and bowel (colon). These organs have openings to the outside of the body through tubes, namely, urethra, vagina and anus. The urethra (present in the front most from where you pee), the vagina (present in the middle of urethra and anus) and the anus (present at the back from where you poop) all pass through the pelvic floor muscles. So every time these pelvic floor muscles contract, it would tighten the tubes and every time the pelvic floor muscles relax, it would loosen the tubes. In this way, the pelvic floor muscles can be held responsible for regulating micturation (the process of passing urine), sexual activity, and defecation (the process of eliminating feces/ poop from the body). Therefore, the dual role of the pelvic floor is to provide support for the pelvic viscera (bladder, bowel and uterus) and maintain the functional integrity of these organs.  Hence, it is necessary to keep your pelvic floor muscles strong.

The pelvic floor can be activated along with the surrounding muscles in association with the body and lumbopelvic posture as well as sitting posture. In patients with incontinence, urine usually leaks out in the standing position as a result of gravity and pressure from the pelvic organs on the musculofascial supportive structures. Learning to activate the pelvic floor can be helpful in patients of incontinence.

In addition, it was detected that the pelvic floor muscles showed a feed-forward response during arm and leg lifts in women, according to research in Sweden. This was especially evident in women who had previously given birth and were without lumbopelvic pain. These normal speed movements set off an electromyographic response for pelvic floor muscles.

Due to the constant burden on pelvic floor muscles, with the added effect of pregnancy and labor in women, the pelvic floor can become weakened or lax with age. Since the pelvic floor supports various organs, continuous pressure or an increase thereof can lead to prolapse.

What are some methods or techniques to activate the pelvic floor?

The muscles of the pelvic floor are so out of tune with our body that we may not know how to control them. To relearn how we can control the different types of muscles in that area is called activation of the pelvic floor.

The first thing on the checklist is knowing which muscle is which. This can be done by squatting and trying to tighten all those different tubes. This would help in recognizing the muscles. Try to stop midstream when urinating. Remember, do not tighten your buttocks. Squeeze and draw in the muscles around your anus and your vagina at the same time while lifting them up inside as if you are trying to suck in water inside them. Make sure you are breathing correctly. You should have a sense of lift each time you squeeze your pelvic floor muscles, trying to hold them strong and tight all the while counting to 8. Now, let the muscles go and relax, just like your thighs. You should have a distinct feeling of letting go of ad relaxation.

It is best to rest for about 8 seconds in between each lift up of the muscles. Of course, it is possible that you cannot hold for 8. In this case, just hold for as long as you can. 

Repeat this “squeeze and lift” as many times as you can, up to a limit of 8 to 12 squeezes.

Try to do three repetitions of 8 to 12 squeezes each, with a rest in between.

Do this whole training plan (three sets of 8 to 12 squeezes) each day while lying down, sitting or standing.

What is the cause of pelvic floor weakness?

Muscles of the pelvic floor are most often not used voluntarily but they play quite a role involuntarily when we shift all of our stress to this area. You see, every time we are faced with a stressful situation, the muscles of the pelvic floor clench themselves. This constant state of clenching hinders the power of the muscles to perform well as they might not contract and be stuck in their contracted state.

This lack of control of pelvic floor muscles leads to a lack of control of other important bodily functions like micturation, defecation, sexual activity, et cetera.

What is the relationship of the pelvic floor with latent energy and Kundalini?

All the negative energy from stress situations is gathered in the pelvic floor. This collection of energy must be released in order to maintain a balance. Different postural variations in exercise and yoga play an important role in stress release. Kundalini energy is a term used to refer to this energy that is locked in the Mula banda (pelvic region). This area is best stimulated while strategically contracting and relaxing the pelvic floor in coordination with your breathing and contraction and relaxation of other muscles of the body. Repeatedly exercising for a good five minutes will result in shifting of this energy upward and outside the body.

What is the relationship of the pelvic floor and breathing?

The pelvic floor is depressed downwards when we breathe in. This is because the air that enters the lungs puts pressure on the diaphragm. The diaphragm pushes on the organs below and the pressure is transmitted via the pelvic organs to the pelvic floor. It is said that while breathing in, the pelvic floor must not be contracted, so as not to squash the pelvic organs. To the pelvic floor should be relaxed. Whereas when breathing out, there is no positive pressure on either the pelvic floor or the organs, so, the floor can be contracted now.

Getting Set for Distance Running

Getting Set for Distance Running

Training is essential in every athlete’s life. It defines the athlete performance level on the aspect of sports event he has chosen. Whether you are a runner, football player, swimmer, cricket play, or volleyball player, it doesn’t matter because training must be done for the body to be adequately equipped, and ready for the main game. Here is how to prepare you into getting set for distance running.

There are plenty of things to put into consideration when distance running is involved. A runner should have comfortable running shoes, your running log. In the record, you can write all the vital statistics, as you oversee your progress and look out for signs that signify you have to improve. The log consists of daily distance covered, your weight, morning pulse, personal records as regards your run and your daily comments are also crucial because it gives you an idea of your feeling before and after a series. The log also helps you to keep track of when you start feeling any pain. You can then figure out the source of the problem and tackle it.

Moving on, while training of the real thing, you have to put your body in consideration most especially your joints, lower back, feet, ankles, knees, and hips. Make sure you save them for the real thing, straining them before the primary race can affect your success rate. Nevertheless, you have to prepare for the real thing properly, but it should be done professionally, carefully and gradually to avoid confirming the body to stress and injuries.

The treadmill is another speed workout you can rely on when preparing for a distance run. This kind of exercise gives you less strain compared to the road’s practice. Typically anglers on the treadmill are set at three percent higher, but if you want something more challenging, you can gradually increase the angle of inclination.

Nature also affects on training time. Hot summer days leave you dehydrated and take toll of your overall performance. You are training in the morning, before sunrise, and in the evening, after the sun sets. Therefore, you can adjust your training schedule to fit the weather. Training before dawn helps boost your energy’s level, and after sunset helps prevents your body from breaking down due to heat strokes, enables you to sleep well and also stabilizes your blood pressure.

Running in the evening can be risky sometimes before it is dark and cars might not notice you. Therefore, you are advised to wear a bright color and wear a headlamp if possible.

Other than the physical preparation, mental and emotional development is made in getting ready for distance running. Start at a training pace which suits the capacity your body can handle, to prevent muscle strain and joint pains, after which you can gradually employ changes as you go, based on the statistics you have accumulated, start with little steps before taking the giant leaps. Stretching before running is not necessary; you can do so after running to relax the muscles.

Distance Running and The Marathon

Distance Runner

Marathon is a name gotten from a place in Greece where it is first practiced. Because of its popularity, it stood out amongst other distance races and was once the centerpiece in Olympic but has now replaced with other various field races and fast track that looks more interesting on television.

Marathon training is a bit different from a standard 5, 10 or 12 km race. While preparing for the race, the runner must have to get used to running at a marathon pace for an extended period.

Long Run

Marathon’s preparation most crucial workout is ‘The Long Run.’ The Long Run is developed by increasing the mileage of the runner once a week until the athlete can run for 2-3 hours generally. Although this increase is to be done gradually and gently, the weekly mileage increase should be about 10 to 20% of your goal mileage and is majorly dependent on the runner’s baseline.

Plans on the weekly distance to be covered must first be made, to help plan the increase accordingly. After this, the runner can begin to include speed workouts.

Marathon pace running

In this type of training, the runner runs at the projected marathon pace. These are tough runs that can go on for about 2 hours mimicking the primary marathon race.

Getting a running partner that runs at the same speed as you, keeps you going and helps to pace your rate during workouts. Joining a half-marathon is also a good idea, but you must ensure you run at your own marathon pace, as it is an effective way of preparing for the main marathon.

Food, fluids, and paraphernalia

During preparation for the real marathon, knowing the kind of food and drinks you are conditioning your body to is essential as it determines how slow or fast your pace during the race will be. Experts have advised you to stay hydrated by drinking fluids every 10 to 15 minutes during the run, whether you are thirsty or not.

Check your body reaction to the type of fluid that served at the race by using it during practice. Sports drinks give a better boost than plain water.

Avoid food that contains fiber; eat more of food rich in carbohydrates.

Choose the gears, i.e., shoes, running clothes, socks, shorts, you are comfortable with, and practice it until it becomes part of you, the aim is for you to be extra comfortable during the marathon race.

Other pre-race preparations

The final long run is to be done two weeks before the primary marathon race and should be about 20 miles (32.19 km) or at least3 hours run. Finally, before you enter the marathon, ensure you take much rest to heal from injuries obtained during pre-race preparation.

Following the routine of the previous runner who broke a record also helps your running ability and keeps you motivated and pushes you to achieve results you would be proud of. Training on Distance running should be done gradually and with no harshness at all.

Injuries and Errors in Distance Running

Injuries and errors

In every sport, injuries are always recorded, and distance running is not exempted. Aches must occur whether you are training for a race, or you are running to lose weight, or just for the fun of it. Survey has shown that training errors have led to more than 50% of injuries recorded in the running.

Training errors tend to occur when one takes on much more physical activity than the body can maintain and by constant repetition of a particular exercise that tends to strain the muscles, leading to an injury known as an overuse injury. These training errors are also said to occur when the training routine suddenly changes or changes in the intensity level of the practice.

Other training errors include

  • Training Load

In the running, it is not advisable to move from 0 to 100, i.e., increasing our mileage so fast. This is one of the major causes of injuries in the running. Due to these coaches ensures the athlete takes it slow while building their distance, by doing so, your muscles tend to adapt to the forces they are subjected to…

  • Down Hills Running

Extreme care should be taken when doing the hill training because while running the hills down our heel tends to hit the ground, thereby leading to the knee’s inability to absorb the reactive forces of the earth, which goes further to cause a condition called runner’s knee. Such pains on the knee increase during prolonged sitting or after sitting for a while.

  • Size of Shoe

When choosing the size of shoe used during training, the athlete is to consider if he or she is comfortable, does the pump create a free movement of the foot and muscles of the foot, if no then injuries like a sore foot would occur.

Other common injuries include

  • Hamstring Strain

Research has shown that the hamstrings make up most of the muscles responsible for forwarding movement while running. Once there is an issue with the group of muscles, your flexibility and strength are automatically affected.

  • Shin Splints

Shin splint is a type of injury in which tears begin to occur around the shin-bone. About 15% of injuries that happen during running can be traced to the shin splints.

  • Plantar Fasciitis

Less than 16% of injuries obtained during running are attributed to foot pain. Foot pain occurs as a result of the tearing and swelling of ligaments and tendons of the feet. Such strains are mainly felt along the heel like an achy feeling.

The human body can heal itself, even though it is not realistic in any way to want an injured body to recover fully while still undergoing the activities that caused the injury. The healing process doesn’t just work like magic; it is a process and must take a bit of time. Therefore, try not to get engaged in any training during the healing process, also ensure you visit a physiotherapist for proper checkups during the process of healing, and don’t just assume you are beautiful and ready for a race.