Articles by Local Experts

Pilates exercises for pregnancy - ante and post natal (May 2010)
Disclaimer: This article is for general information only. Before starting any exercise you should consult your GP or Doctor. Reliance on information given in this article is at your own risk. More information: www.pilatescontrol.co.uk

Is it safe to exercise during pregnancy?
There is no definitive answer to this question. No two women are the same. Every woman will react differently -- physiologically and emotionally -- to pregnancy.
From a medical perspective, the message is that exercise is beneficial, but it is very important to take due care not to over do it. The research suggests that no new exercise should be taken during the first fourteen weeks. However, gentle little exercise will energise the body and give better state of mind.

Pilates during and after pregnancy

The Pilates exercises during and after pregnancy, if done properly, will help to build muscular endurance, mobility and flexibility, which can be very beneficial for

·         alignment and balance which is important as pregnancy progresses.
·         helps blood circulation, i.e. the muscles get "oxygenated"
·         strengthening arms, chests and back, good for all the carrying to come!
·         stretching calf muscles good to prevent cramps
·         toning of bottom/gluts and legs good to support the body and the "extra load"
·         lymphatic drainage prevents or reduces varicose veins and swelling of the legs.
·         Strengthening and stretching back and abdominal muscles to reduce or eliminate lumbar, sacroiliac, or nocturnal pain during and after pregnancy. Also after pregnancy to flatten abs after c-section (cesarean) and general toning.
·         strengthening abdominal and pelvic muscles (pelvic floor) important during labour, delivery and to prevent pelvic floor damage and incontinence
·         emotionally to feel more in control of your life in a balanced way.
·         To balance hormone levels for stress reduction and feel inner harmony
·         After pregnancy
It is also worth noting that mum and kids can practice Pilates together.
What is Pilates?
Briefly, the Pilates method was created by Joseph Pilates in the 1920s. The method is a set of movements to improve posture, strengthen muscles and firm the abdominal (the core) and back. Pilates envisioned his exercise method as one for every man, woman, and child. Some of you may know that there are machines, which some find "wild". It is worth noting that the Pilates method can be practised standing and on lying on a mat. Some instructors will use at least one small apparatus to help when the client finds difficult to perform an exercise. Small apparatus such a elastic bands, small semi-deflated balls, the magic circle or even just a folded towel will help you to work the required muscles "working with you".
It is very important when doing the exercises to "concentrate" on each movement, this not only targets the right muscles but adds the extra benefit of a holistic experience, which will make a session beneficial and enjoyable. In a group class or following instructions from a book or DVD you may be able to perform the movements but it is highly unlikely there will a thorough and proper understanding of why and how you should be doing. The method is not just moving legs and arms. This is why it is important for beginners to have one to one instruction with a qualified instructor, for at least for three sessions. By having one to one Pilates instructor your are "investing" on your own health. In the long term consider that the cost can be less than buying that extra pair or designer shoes, clothes or a handbag!
Abbs, butts for busy mums
With an elastic band busy mums can exercise, strengthen and tone the abbs and butts. By adding specially designed handles and a hook to attach them to a door, sofa or other fixed point the use come of the bands is easier and effectiveness improved.
The advantage is that the exercises can be done virtually anywhere, whilst watching TV or whilst travelling. It would be easy to exercise in the hotel suite either in the bedroom or in the bathroom or in an open space.
What does the elastic band do?

With elastic bands different muscle groups will work at the same time toning the body as fat is burnt. For example, you can use a low resistance band and do more repetitions to tone, burning fat at the same time. These exercises give the same physiological benefits as working with weight machines. And the cost, from £15 !!! virtually what you'll pay a cup of coffee and a couple of croissants.
For more information or to find a qualified Pilates instructor for pregnancy or general toning and fitness contact info@pilatescontrol.co.uk or visit www.pilatescontrol.co.uk
link code:   http://www.pilatescontrol.co.uk/pilates_pregnancy.html

Perspective Optometrists (April 2010)

Eye examinations for children under 16 and those between 16 –18 (who are still in full time education) are free on the NHS.Our optometrist on England's Lane has a specialist diploma in paediatric eye care and our practice provides a comfortable, child- friendly environment.www.i-perspective.co.uk

           Protect Your Eyes From UV

Summer still seems a long way away but what I am about to tell say should compel you to protect yours and your children's eyes now – not just when the weather improves.
-         It has been estimated that 80% of your eyes total lifetime UV exposure occurs before we reach the age of 18, so we must protect children's eyes now. For the rest of us it’s a case of better late than never.
-         Research has shown that many of the serious eye diseases that occur with age (such as cataracts and macular degeneration) are partially due to a lifetime of sunlight exposure.
-         Children’s eyes are particularly vulnerable to UV damage for several reasons;
They spend more time outdoors and hence are exposed to 3 times the UV dose of adults.
They have large pupils and their internal lens is very clear, allowing more light to reach the back of the eye.
Their internal lens is less developed and so does not filter out harmful blue light allowing it to penetrate further
-         Intense UV exposure in a short space of time can cause “photokeratitis” resulting in red, gritty, watery, light sensitive eyes. This is the equivalent to sunburnt skin. The surface of the eye is just as sensitive to UV exposure as our skin but we are much less aware about protecting our eyes then we are about using skin products containing SPF.
-         UV and blue light exposure is worse at high altitudes and in reflective environments such as snow, water, beaches.
-         But sunglasses are not just for holiday. Even when overcast, clouds allow UV light through. As UV light is part of the invisible end of the light spectrum we are less aware of it. Sunglasses should be part of our everyday attire.
-         Wearing contact lenses does not substitute the need for sunglasses even if your contact lenses have UV protection
When choosing sunglasses for yourself or your child the same principals apply:
-         Choose sunglass lenses which protect against UV light. Not all fashion sunglasses will automatically do this.
-         Wrap round frames give better all round protection.
-         If you wear prescription spectacles consider Photochromic lenses which automatically darken/lighten in response to the amount of UV light. These are suitable for children too.
-         Consider polarised sunglasses for driving. They cut out glare and reduce eyestrain when behind the wheel.
For more information on sunglasses and children’s risk of UV exposure visit our website www.i-perspective.co.uk or contact us directly on 020 75865508.