Latest news with #PamelaMehta
Yahoo
4 days ago
- Health
- Yahoo
I Tried This At-Home Pilates Workout And Here's My Honest Review
As a self-proclaimed fitness connoisseur, I'm always game to try a new workout. Reformer Pilates is typically my go-to, but in the name of science, I decided to give Pilates exercises at home a try. The exact workout I did—that seriously fired up my core—and my review are below. But first, a quick refresher: Pilates was created in the early 20th century by Joseph Pilates. The primary focus is to strengthen the core, including the abdominals and back, but it's also designed to improve stability, balance, posture, and flexibility, says Liz Hilliard, a certified Pilates instructor and creator of the Hilliard Studio Method. The low-impact workout can take a variety of forms—it can be done on a large reformer, yoga mat, or against a wall—but Hilliard is a superfan of Pilates exercises at home since they can be easily modified, depending on your skill level and ability. It's also accessible since it doesn't require heavy equipment or costly machinery. Another reason to jump on the Pilates bandwagon: It's great for women during and after menopause. 'Menopause accelerates muscle loss, decreases bone density, and increases the risk of falls, but Pilates addresses these issues directly by building muscle strength and improving your bone health,' says Pamela Mehta, M.D., an orthopedic surgeon who specializes in longevity and the founder of Resilience Orthopedics. The focus on engaging your deep core also supports pelvic floor strength, which can improve menopause-related conditions like pelvic floor dysfunction, she adds. That said, if you have osteoporosis, arthritis, or any other pre-existing conditions, or are totally new to exercise, talk to your doctor before trying a new fitness routine. Keep reading for the benefits of Pilates—plus, the seven best Pilates exercises to do at home. Meet the experts: Liz Hilliard is a certified Pilates instructor and creator of the Hilliard Studio Method. Pamela Mehta, M.D., is an orthopedic surgeon who specializes in longevity and the founder of Resilience Orthopedics. Benefits of Pilates Here are a handful of the perks you can expect from a regular Pilates practice, according to the experts we spoke to. May help reduce the risk of injury: Muscle strength and balance naturally decline with age, so if you don't maintain it, Dr. Mehta says you're more prone to falls and injury. While dedicated strength training is an important component of a holistic fitness routine, too, regular Pilates helps shore up balance, including in older adults, helping to support and stabilize joints, per 2023 research in Healthcare. Can decrease stress: Exercise in general can boost your mental health, but Pilates may be especially nurturing to your mind since it encourages deep, mindful breathing, intentional movement, and focused attention, Hilliard says. Research supports this, showing that practicing Pilates just once a week can reduce stress levels and lessen symptoms of anxiety and depression. May improve pelvic floor functioning: 'For women who have given birth or are going through menopause, Pilates is a great way to improve your pelvic floor function, which can help with urinary incontinence and sexual health,' Dr. Mehta says. This is because Pilates focuses on proper posture and core strength, which helps stabilize the pelvic floor and reduce strain on the surrounding muscles, she says. May help build full-body strength: Pilates is a low-impact, total-body workout known to target the abs, glutes, hamstrings, arms, and back, Dr. Mehta says. Many Pilates exercises are also compound movements, meaning they work multiple muscle groups at once. That said, Pilates shouldn't replace bone-loading strength work, Dr. Mehta says. Is accessible to all levels: If you're new to exercises, Hilliard says Pilates is perfect for beginners since it requires little to no equipment. The workout can also be easily modified or leveled up, depending on your ability and goals, she adds. 15-minute at-home Pilates workout Complete the following exercises three to four times per week. Since I have experience with weightlifting and resistance training, I used five-pound dumbbells where appropriate (squat to biceps curls and arm circles), but you can also do them with just bodyweight. The entire workout took about 15 minutes, and I slotted it into my afternoon schedule as a mid-day pick-me-up. Each move requires control, so I actively focused on proper form to maximize full-body muscle engagement. My core absolutely worked the entire time, which I appreciate, and my balance kicked into high gear. My quads were also a little shaky after the final set of railroad tracks and leg lifts. In other words, just because the workout is beginner-friendly doesn't mean it's easy. Time: 15 to 20 minutes | Equipment: Lightweight dumbbells (optional) | Good for: Full body 'This is one of my favorite exercises because it's designed to work every muscle group in your body, from your legs to your core, arms, shoulders, and back,' Hilliard says. It's also a great move to kick-off the workout since it elevates your heart rate and boosts circulation. Stand with your feet hip-distance apart and hold (optional) light weights in each hand. Alternatively, you can hold a medium to heavy resistance band hooked under your feet. As you bend your knees, squat to knee level by pushing your glutes to the back of the room. Keeping your core engaged, come to standing and simultaneously bend your arms into a biceps curl so the weight comes toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's 1 rep. Do three sets of 10 to 15 reps. Arm circles are seriously worth your time. According to Hilliard, the move strengthens your posture and core, while simultaneously working the shoulder joint and stabilizer muscles in the upper body. Stand upright with your heels connected and toes slightly turned out in a narrow V position. For an added balance challenge, raise your heels roughly two inches off the floor. Bend your knees and drop about halfway down toward the floor, keeping your shoulders stacked over your hips and engaging the quads and core for balance. With a light weight in each hand (optional), raise your arms to the side at shoulder height to form a T shape. With your knuckles to the sky and palms to the floor, begin circling the weights about the size of a softball. Circle in one direction for 15 to 30 seconds, then reverse and circle in the opposite direction for the same amount of time. That's 1 set. Do 3 sets total. 'Triceps dips are a bodyweight exercise designed to build strength in the back of your arms (a.k.a. your triceps),' Hilliard says. You can also expect a burn in your shoulders, chest, and core as you stabilize your body to dip up and down. Grip the front edge of a sturdy chair or bench with your hands. Hover your glutes just off and in front of the seat, keeping your arms straight, feet flat, and legs bent so your thighs are parallel to the floor. Engage your core as you lower toward the floor until your arms form a 90-degree angle. Squeeze your triceps, then press back to the starting position. That's 1 rep. Do three sets of 10 to 15 reps. A plank is a top-tier exercise for targeting your deep core, but it also works the quads, glutes, and back, Hilliard says. The small stabilizing muscles in your spine also get a workout, which can improve posture, she adds. Start on the floor with your hands under your shoulders and your knees under your hips. Step your feet back, one at a time, keeping your core engaged and belly button toward the spine. Maintain a straight line from the top of your head through your heels, with your gaze down. Hold for 30 to 60 seconds. Complete for three total sets. Hilliard says push-ups are a signature strength move for a reason: they work the chest, back, shoulders, upper arms, and core. They also improve posture since strengthening the upper body and core supports proper alignment. Start in a high plank position with your feet slightly wider than hip-width apart and hands slightly wider than your chest. Engage your core and maintain a neutral spine as you slowly lower down, elbows point slightly out. Don't let your elbows flare out completely to the sides. Push into your hands and press back up to a high plank. That's 1 rep. Do three sets of 5 to 10 reps. Not ready for a full push-up? No worries. Try a kneeling alternative by keeping your knees on the floor. 'This move focuses on balance and leg strength since it activates the small muscles in your legs from the ankles to the hips,' Hilliard says. It also trains stability to enhance body control and reduce the risk of injury, she adds. Stand upright with your feet parallel like railroad tracks and hips over your knees and ankles. Place your hands on a steady surface and elevate your heels by pressing into the balls of your feet. If you're ready to progress, you can remove your hands. Keep your shoulders stacked over your hips as you begin to bend your knees and push your tailbone toward the heels. Never go lower than knee-level. Squeeze your thighs and slowly travel back up as you straighten your legs. That's 1 rep. Do three sets of 10 to 15 reps. This classic Pilates move activates the glutes, hamstrings, and core as you work to lift and lower your leg, Hilliard says. Balancing on three limbs also challenges your balance and coordination. From parallel railroad tracks, place your heels back on the floor and hinge at the torso over a steady surface. Bend the elbows and stack your forearms on top of each other as you rest your forehead on your arms and engage the core. Keep your left standing leg gently bent (rather than locked out) and your right leg straight back. With a pointed toe, squeeze your glutes and lift your right leg up to hip-level. With control, move the right leg up and down to tap the floor. That's 1 rep. Do three sets of 10 to 15 reps on each side. Pilates pro tips As you get started with Pilates, consider these pointers from Dr. Mehta and Hilliard. Warm up and cool down. Dr. Mehta recommends beginning and ending your workout with gentle stretching and mobility exercises. Warming up increases range of motion and flexibility for the upcoming work and cooling down helps lower your heart rate and prevent muscle soreness and stiffness. Cross-train for bone health. Pilates is excellent for muscle tone, but it doesn't replace bone-loading strength work, Dr. Mehta reiterates. Given such, it's important to combine Pilates with resistance training (even using light weights) and brisk walking or hiking to protect bone density, especially after menopause, she says. Intentionally plan your workouts. Pilates focuses on strength and conditioning, so doing weightlifting or HIIT on the same day could be overly taxing your joints. 'I recommend using Pilates as an active recovery day and slotting it between strength or high-intensity cardio days,' Dr. Mehta says. 'You'll be recovering from these intense exercises, but in a way that still builds strength and fitness.' Bottom line At-home Pilates exercises are great if you're looking for a quick, effective workout. They can build some strength, decrease stress, and support balance. Still, include Pilates exercises in a well-rounded fitness program that also includes dedicated strength training. 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Associated Press
02-06-2025
- Business
- Associated Press
The Good Feet Store Opens in Highland to Help Local Residents and Workforce Live the Life They Love
The Leading Retailer of Premium, Personally-Fitted Arch Supports Expands with the Seventh Store in the Chicago Area 'Opening the Highland location, the seventh Good Feet Store in the Chicago market, further enhances our ability to fulfill our mission to help individuals live healthier, more active lives...'— Heather D'Agosta, CEO of ECM-GF Venture Group HIGHLAND, IN, UNITED STATES, June 2, 2025 / / -- The Good Feet Store, recognized nationally as the market-leading manufacturer and retailer of premium, personally-fitted arch supports, announced today the upcoming opening of a location in Highland on June 7th. 'Opening the Highland location, the seventh Good Feet Store in the Chicago market, further enhances our ability to fulfill our mission to help individuals live healthier, more active lives along with adding jobs to the Highland community,' said Heather D'Agosta, CEO of ECM-GF Venture Group, the owner of The Good Feet Store in Highland. 'Our Good Feet Arch Support System is specifically designed to offer comprehensive relief and support to people of all ages and fitness levels whether alleviating pain, improving performance, or aiding in recovery.' Situated at 10345 Indianapolis Blvd., the Highland store will be the 281st store to open in the United States and is part of a strategic growth initiative that stands to open approximately 40 locations in 2025. As with all the brand's stores, the Highland location will offer customers a no-obligation, free, personalized in-store fitting with a trained Good Feet Arch Support Specialist. 'Everything is connected,' said Pamela Mehta, MD, a board-certified orthopedic surgeon and Chief Medical Officer of Modern Performance + Recovery Brands. 'Oftentimes people with low back pain, knee pain, or hip pain don't even recognize that it's actually coming from the poor support they have in their feet. The Good Feet 3-Step Arch Support System is clinically proven to provide significant pain relief in only 4 weeks*, as found in an academic study conducted with Dr. Adam Landsman from Harvard Medical School and Massachusetts General Hospital.' For more than 30 years, The Good Feet Store has been an innovator in foot health and wellness — and it starts with Good Feet Arch Supports. Consisting of three types of arch supports, the Good Feet Arch Supports System works in concert to provide better pain relief, performance, balance and comfort. By focusing on all four arches in the foot, the supports are designed to keep the foot in the ideal position for the body, which helps to eliminate the pain felt in the feet, knees, hips and back. To learn more about The Good Feet Store, visit the company's website at ### About The Good Feet Store Founded in 1992, The Good Feet Store is the market-leading manufacturer and retailer of premium, personally fitted arch supports, with nearly 300 retail locations in the U.S. and abroad. Engineered for comfort and pain relief in more than 400 styles, flexibilities and sizes, Good Feet Arch Supports are personally fitted to the precise needs and preferences of its customers and are backed by a Manufacturer's Lifetime Limited Warranty. The Good Feet Store operates with an end-to-end approach to maximize performance and ensure consistent quality standards. Good Feet Arch Supports are manufactured in a state-of-the-art facility in Carlsbad, California, and supplied exclusively to its retail locations. Each Good Feet Store location is staffed with well-trained Good Feet Arch Support Specialists who provide customers with a no-obligation, free, personal fitting. To learn more about The Good Feet Store and Good Feet Arch Supports, and to see Good Feet Store reviews from actual customers, visit About Modern Performance and Recovery Brands (MPRBrands) Modern Performance and Recovery Brands (MPRBrands) is dedicated to improving physical well-being through personalized health solutions. With a focus on performance, recovery, and long-term wellness, MPRBrands unites a complementary ecosystem of brands including The Good Feet Store, ING Source (OS1st), Stretch*d, and Compression Health. MPRBrands serves customers globally, offering products and services that address both temporary physical challenges and ongoing health needs. We believe that health and wellness should be personal, and we are committed to delivering solutions that make a real difference in people's lives. For more information on MPRBrands and its portfolio of health and wellness brands, visit ### * 'A test of efficacy and foot position alteration in patients wearing Good Feet arch supports for the treatment of pain'; Massachusetts General Hospital Institutional Review Board #2022P000291. In an uncontrolled clinical study, at Day 30, most patients with plantar fasciitis reported a 50% decrease in pain. Ben Cohen Modern Performance + Recovery Brands +1 800-509-4535 email us here Visit us on social media: LinkedIn Instagram Facebook YouTube X Legal Disclaimer: EIN Presswire provides this news content 'as is' without warranty of any kind. We do not accept any responsibility or liability for the accuracy, content, images, videos, licenses, completeness, legality, or reliability of the information contained in this article. If you have any complaints or copyright issues related to this article, kindly contact the author above.
Associated Press
31-03-2025
- Business
- Associated Press
The Good Feet Store Re-Opens in Louisville, Helping Local Residents and Workforce Live the Life They Love
The Leading Retailer of Premium, Personally-Fitted Arch Supports Expands with the Opening of its Relocated Louisville Location 'The Good Feet Store opened at its current Louisville location in October 2020 and relocating is a great opportunity to offer our customers the best, highest quality in-store experience.' — Mike McNeill, franchise owner of The Good Feet Store in Louisville LOUISVILLE, KY, UNITED STATES, March 31, 2025 / / -- The Good Feet Store, recognized nationally as the market-leading manufacturer and retailer of premium, personally-fitted arch supports, announced the upcoming opening of its relocated store in Louisville, scheduled for March 31. 'The Good Feet Store opened at its current Louisville location in October 2020 and relocating is a great opportunity to offer our customers the best, highest quality in-store experience,' said Mike McNeill, franchise owner of The Good Feet Store in Louisville 'The new location is more conveniently located with updated store materials and fitting stations, which enables us to continue supporting our customers in their journey to live the life they love.' Newly located at 4600 Shelbyville Road, Suite 603, The Good Feet Store in Louisville is part of nearly 300 locations open now nationwide and is part of a strategic growth initiative that stands to add more than 40 locations in 2025. The Good Feet Store opened nearly 40 locations in 2024 as well. As with all of the brand's stores, the Louisville location offers customers a no-obligation, free, personalized in-store fitting with a trained Good Feet Arch Support Specialist. For more than 30 years, The Good Feet Store has been an innovator in foot health and wellness — and it starts with Good Feet Arch Supports. Consisting of three types of arch supports, the Good Feet Arch Supports System works in concert to provide better pain relief, performance, balance and comfort. By focusing on all four arches in the foot, the supports are designed to keep the foot in the ideal position for the body, which helps to eliminate the pain felt in the feet, knees, hips and back. 'Everything is connected,' said Dr. Pamela Mehta, MD, a board-certified orthopedic surgeon and Chief Medical Officer of Modern Performance + Recovery Brands. 'Oftentimes people with lower back pain, knee pain, or hip pain don't even recognize that it's actually coming from the poor support they have in their feet. The Good Feet 3-Step Arch Support System is clinically proven to provide significant pain relief in only 4 weeks*, as found in an academic study conducted with Dr. Adam Landsman from Harvard Medical School and Massachusetts General Hospital.' The Good Feet Store in Louisville will be well-suited to serve customers of all ages and interests. Beyond common lower body and back pains, the arch support system fosters wellness for professionals commonly on their feet, active adults and student-athletes. 'We're thrilled for Mike and his team on open a more convenient Good Feet Store location for the Louisville community,' said Richard Moore, President and CEO of Modern Performance + Recovery Brands, the holding company of The Good Feet Store. 'As we remain in communities across the country we maintain a commitment to bring our customer the highest quality in-store experience possible from relocating to more convenient storefronts to updated in-store materials.' To learn more about The Good Feet Store, visit the company's website at About The Good Feet Store Founded in 1992, The Good Feet Store is the market-leading manufacturer and retailer of premium, personally fitted arch supports, with nearly 300 retail locations in the U.S. and abroad. Engineered for comfort and pain relief in more than 400 styles, flexibilities and sizes, Good Feet Arch Supports are personally fitted to the precise needs and preferences of its customers and are backed by a Manufacturer's Lifetime Limited Warranty. The Good Feet Store operates with an end-to-end approach to maximize performance and ensure consistent quality standards. Good Feet Arch Supports are manufactured in a state-of-the-art facility in Carlsbad, California, and supplied exclusively to its retail locations. Each Good Feet Store location is staffed with well-trained Good Feet Arch Support Specialists who provide customers with a no-obligation, free, personal fitting. To learn more about The Good Feet Store and Good Feet Arch Supports, and to see Good Feet Store reviews from actual customers, visit About Modern Performance and Recovery Brands (MPRBrands) Modern Performance and Recovery Brands (MPRBrands) is dedicated to improving physical well-being through personalized health solutions. With a focus on performance, recovery, and long-term wellness, MPRBrands unites a complementary ecosystem of brands including The Good Feet Store, ING Source (OS1st), Stretch*d, and Compression Health. MPRBrands serves customers globally, offering products and services that address both temporary physical challenges and ongoing health needs. We believe that health and wellness should be personal, and we are committed to delivering solutions that make a real difference in people's lives. ### * 'A test of efficacy and foot position alteration in patients wearing Good Feet arch supports for the treatment of pain'; Massachusetts General Hospital Institutional Review Board #2022P000291. In an uncontrolled clinical study, at Day 30, most patients with plantar fasciitis reported a 50% decrease in pain. Ben Cohen Modern Performance + Recovery Brands +1 800-509-4535 X LinkedIn Instagram YouTube Legal Disclaimer:
