As the days get longer and warmer, we invite you to move more this March.
Whether you’re a beginner or an experienced mover, we have something for you.
Read on to learn about the March Movement and how it can help you feel better and improve your overall physical and mental health.
March Movement is an initiative to encourage physical movement for people of all ages and abilities. Whether you’re taking a walk around the block or doing more complex exercises like pilates, any type of movement is beneficial for your mental and physical health.
Below are three pilates moves that can help improve your posture, strengthen your core muscles, and increase flexibility:
The Cat-Cow Stretch: Begin on all fours with your hands directly underneath your shoulders and your knees directly underneath your hips. On an inhale, arch your back and drop your belly towards the floor while lifting your head. On an exhale, round your back and tuck your chin towards your chest while tucking your tailbone under. Repeat this sequence 10 times.
The Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up until you create a straight line from your knees to your shoulders. Hold for 5-10 seconds before releasing your hips back down. Repeat 10 times.
The Plank: Begin on all fours with wrists directly underneath the shoulders and toes tucked beneath the hips. Step one foot back at a time until you’re in a straight line from head to toe. Squeeze your glutes and tuck your belly button towards your spine to engage the core muscles. Hold for 30 seconds before releasing back down to all fours.
After moving, it’s normal to feel a sense of accomplishment and even happiness due to the endorphins released in the body during exercise. We encourage you to take some time this week to move in whatever way makes you feel most comfortable. Whether it’s a walk around the block or a full pilates session, it’s important to take time out for yourself to move each day.
The benefits of movement are far-reaching, from improving mental health to reducing stress levels, improving physical strength, and increasing flexibility. Research has also shown that regular physical activity can help reduce the risk of developing chronic diseases such as heart disease, diabetes, and stroke.
Moving can also help improve posture by strengthening core muscles like the abdominals and lower back muscles, which support the spine. This can help reduce pain associated with poor posture or sitting for long periods of time (e.g., at a desk). Additionally, movement helps with flexibility by stretching muscles and tendons, which reduces stiffness and pain in joints.
Making movement a regular part of your life is essential for both physical and mental well-being. It can be difficult to get into a routine but there are simple ways to make it easier.
Start small and set realistic goals that you can achieve in a reasonable amount of time – this way you won’t feel overwhelmed or discouraged by unrealistic goals. You can also find activities that you enjoy doing so that it doesn’t feel like a chore; it could be something as simple as taking a walk in nature or dancing in the living room!
When deciding what types of movement are best for your body, consider what specific areas you want to work on (e.g., improving flexibility or strengthening core muscles) and what kinds of activities you enjoy doing such as Pilates.
In summary, March Movement encourages physical movement for people of all ages and abilities as a way to improve overall physical and mental health.
There are many benefits to moving regularly including feeling better after exercise, reducing stress levels, improving posture, strengthening core muscles, increasing flexibility, and reducing the risk of chronic disease. To make movement a regular part of your life, set realistic goals, find activities that you enjoy doing, and consider what types of movement are best for your body.
We hope that you join us this March in committing to moving more! Taking even just 15 minutes out of each day to move can make a world of difference in how you feel both physically and mentally – so take this opportunity to take care of yourself!