Are YOU moving enough?

We all know that staying active and engaging in regular exercise is an essential part of maintaining good health and well-being. 

But unfortunately, many of us are not doing enough movement. 

According to the World Health Organization:

Levels of physical activity globally

• More than a quarter of the world’s adult population (1.4 billion adults) are insufficiently active 
• Globally, 1 in 4 adults do not meet the global recommended levels of physical activity
• Worldwide, around 1 in 3 women and 1 in 4 men do not exercise enough to stay healthy. 
• Levels of inactivity are twice as high in high-income countries compared to low-income countries, 
• There has been no improvement in global levels of physical activity since 2001 
• Insufficient activity increased by 5% (from 31.6% to 36.8%) in high-income countries between 2001 and 2016.
• People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active
• More than 80% of the world’s adolescent population is insufficiently physically active

🥺 So, what are the current exercise recommendations, and how can you incorporate them into your daily routine?

The American Heart Association and the WHO recommend that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week or at least 75 minutes of vigorous-intensity aerobic exercise per week. 

This can include activities such as brisk walking, cycling, swimming, or running. In addition to aerobic exercise, adults should also engage in muscle-strengthening activities at least twice a week. This can include weightlifting, bodyweight exercises, or resistance band workouts. (More on that in a moment!) 

It is important to note that these recommendations are just a starting point and should be tailored to your individual needs and abilities. For example, suppose you are just starting out with exercise or returning from an injury. In that case, it is important to start slowly and gradually increase the intensity and duration of your workouts. If you have any health concerns or limitations, it is always a good idea to consult with a healthcare professional before starting a new exercise routine.

In addition to the physical benefits of exercise, regular physical activity has been shown to have numerous mental health benefits! 

(Happy Body = Happy Brain)  

Exercise can help reduce stress and anxiety, improve mood, and boost cognitive function. So whether you want to improve your physical or mental health, incorporating regular exercise into your routine is a great way to achieve your goals.

When we created our Performance Fit Pilates class schedule and training formats, we had all the recommendations in mind. We’ve got you covered in strength training, cardiovascular training, and even mobility and balance training.

Mix it up between Pilates and Barre! 

Pilates is a form of exercise that has gained popularity in recent years as a low-impact, high-results workout. It was developed in the early 20th century by Joseph Pilates, who believed in the importance of a strong mind-body connection. Pilates focuses on strengthening the core muscles, including the abdominals, back, and hips, while improving flexibility and balance.

One of the key benefits of Pilates is that it is suitable for people of all fitness levels. Pilates can be tailored to your needs and goals, whether you are a beginner or an experienced athlete. It is also an excellent option for those who are recovering from an injury or dealing with chronic pain, as the exercises can be modified to be gentle and low-impact.

One unique way to engage in resistance training is by using Pilates equipment. Pilates equipment, such as the reformer, cadillac or stability chair, provides variable resistance, which can help to build strength, increase flexibility, and improve overall fitness.

Resistance training on Pilates equipment is particularly effective because it engages multiple muscle groups simultaneously. The Pilates equipment uses a series of springs and pulleys to create resistance, which can be adjusted to suit the user’s fitness level. 

One of the main benefits of resistance training on Pilates equipment is the improvement in core strength. It targets the deep abdominal muscles essential for good posture and balance. By strengthening these muscles, users can improve their overall stability and reduce the risk of injury.

In addition to core strength, resistance training on Pilates equipment can also improve flexibility and joint mobility. This is because the equipment allows for a greater range of motion than traditional weightlifting exercises. 

The focus on breathing and mindfulness can help reduce stress and anxiety while also improving concentration and overall well-being. In fact, many people who practice Pilates report feeling more energized and confident in their daily lives.

Barre is a unique and challenging form of exercise that has gained popularity in recent years. This workout combines ballet, Pilates, and yoga elements to create an effective full-body workout. Our Perfitly You® method is derived from decades of our dance and fitness experience. 

One of the reasons that barre is such an excellent form of exercise is that, like Pilates, it is low-impact. This means that it is easier on your joints than other forms of exercise, making it a great choice for people recovering from an injury or who have joint issues. Despite being low-impact, barre is still a fantastic way to build strength. The small, repetitive movements are characteristic of barre target specific muscle groups, helping the feeling of long, lean muscles.

Like Pilates, we offer several different training formats. Some of them will target more strength training, and others more cardiovascular training. 

Additionally, barre is a full-body workout. It can help improve your flexibility, balance, and posture, making it an excellent choice for anyone looking to improve their overall fitness.

Key facts

• Physical activity has significant health benefits for hearts, bodies and minds
• Physical activity contributes to preventing and managing noncommunicable diseases such as cardiovascular diseases, cancer and diabetes
• Physical activity reduces symptoms of depression and anxiety
• Physical activity enhances thinking, learning, and judgment skills
• Physical activity ensures healthy growth and development in young people
• Physical activity improves overall well-being

Overall, Pilates and Barre is an effective and enjoyable way to improve fitness levels and build strength. By engaging multiple muscle groups at once, people can achieve a full-body workout that targets specific areas of the body. Whether you are a beginner or an experienced athlete, We can help you achieve your fitness goals in a safe and effective way.

In conclusion, the current recommendations for exercise suggest that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week, or at least 75 minutes of vigorous-intensity aerobic exercise per week, as well as muscle-strengthening activities at least two days per week. 

If you want help deciding which classes are for you, reach out!

We are passionate about helping people discover more variety and fun in their daily movement. Sustainable, happy, and inquisitive fitness is our thing.