We’re constantly breathing, but most of the time, we’re not aware of it. In moments of stress, our breath becomes shallow. Our heart rate quickens. Shoulders tense. The nervous system takes its cue and prepares for fight or flight.

But what happens when we pause? When we notice the breath and start to work with it?

This is where the practice of yoga and breathwork begins. Not with perfection or performance, but with presence.

“Sometimes life runs ahead of you. You’re chasing the next thing and you forget to check in. You forget that you need space to feel, to regulate, to just be. We’re always breathing, but breathwork asks you to notice, to pause and refill, not just with air, but with presence. It’s a moment to meet yourself again.” – Chloe, from Ebb & Chlo Wellness.

Conscious breathing and movement reset the nervous system, improve mental and physical wellbeing. 

What is breathwork?

Breathwork refers to the deliberate control and awareness of your breath to improve mental, emotional, and physical health. This can include techniques like:

• Diaphragmatic breathing (belly breathing)
• Box breathing (inhale-hold-exhale-hold)
• Alternate nostril breathing
• Resonance breathing (5–6 breaths per minute)

Each of these activates the parasympathetic nervous system, responsible for your body’s rest and recovery state. It has been found that paced breathing improved heart rate variability (HRV), reduced cortisol and enhanced cognitive function.

What happens in the body?

Your breath influences your physiology more than most people realise. When you slow your breathing and deepen your inhale, you’re not just calming your mind, you’re triggering a biological shift:

• Heart rate decreases
• Blood pressure lowers
• Muscle tension eases
• Stress hormone production decreases

This is why breathwork is used in clinical settings to treat anxiety, PTSD, insomnia, and chronic pain.

“When I slow down and breathe with awareness, it’s like the noise softens and I can hear myself again. That always feels kind of magic to me.” –  Chloe.

Yoga and breath: A holistic reset

Yoga is a physical practice, but at its core, it’s about breath. Every movement is linked to an inhale or exhale. This pairing enhances both the physical and mental benefits of the practice.

The mental & physical benefits

1. Regulates the nervous system

Breath-led yoga helps recalibrate your body’s stress response. In a world of constant stimulation, this is key.

Studies show that even short yoga sessions increase GABA levels in the brain, an important neurotransmitter that promotes calm and reduces anxiety.

Ground your practice with our cork yoga block, ideal for supported seated breathwork or restorative postures.

2. Improves focus and cognitive function

Breathing deeply increases oxygen flow to the brain and improves executive function, helping with clarity, memory, and decision-making. Movement sequences that focus on breath awareness also increase mindfulness, which is linked to better emotional regulation.

People who practice yoga regularly have been shown to have higher grey matter density in regions of the brain associated with attention, introspection, and sensory processing.

“When I start my day with yoga, I feel prepared for anything. It carries me through whatever comes up and reminds me that I’m in charge of how I move through the day.” – Chloe.

3. Builds strength and mobility

Physically, yoga is a full-body strength and mobility practice. Slow, controlled movement helps develop:

• Core strength
• Joint stability
• Balance and coordination
• Functional range of motion

This makes it not just great for flexibility, but for injury prevention and longevity.

4. Reduces inflammation

Chronic stress is a major driver of inflammation, which can contribute to heart disease, diabetes, and other long-term health conditions. Yoga and breathwork help regulate the immune system and reduce pro-inflammatory cytokines in the body.

5. Enhances sleep quality

Breathwork before bed can reduce sleep latency (how long it takes to fall asleep) and improve overall sleep quality. Yoga nidra (a guided practice of yogic sleep) has been shown to increase melatonin and decrease beta brainwave activity.

Try a calming posture like legs-up-the-wall using our yoga mat and cork block to support your body and let go of the day.

6. Boosts mood and self-awareness

One of the lesser-discussed but most powerful effects of yoga and breathwork is the deepened connection to self. When you slow down, you notice how you feel. You become more aware of physical sensations, emotional patterns and mental chatter.

This body awareness is linked to improved self-regulation, compassion and emotional balance, all of which support mental wellbeing.

“It’s not about the pose. It’s about checking in with how I feel, meeting myself with kindness and acceptance and allowing space for change, for stillness, for whatever’s there. It’s about holding that space with love and letting that be enough.” – Chloe.

Creating a daily ritual

You don’t need to practice for an hour to feel the benefits. Just a few minutes of conscious movement and breath can create a shift.

Try this:

• Begin your day with 3 rounds of box breathing
• Flow through 3–5 sun salutations
• Rest in child’s pose or legs up the wall
• End with 5 deep belly breaths

It’s not about doing it all. It’s about finding a rhythm that works for you.

Create a ritual space with essential tools, your mat, a block and perhaps a warm drink nearby. Our yoga range is designed to support these simple, grounding practices.

Final thought

Yoga and breathwork are about connection, to yourself, your breath and your body. Whether you’re aiming for strength, softness, or stillness, having the right equipment can support your journey. At amp, we design tools that feel good to use, functional, elegant and minimal. Explore our weighted wrist bands, cork yoga blocks and soft-grip yoga mats, all created to bring balance, ease and intention to every breath and every pose.

We’ve teamed up with Chloe from Ebb & Chlo to create a 7-day yoga and breathwork series designed to help you build a daily rhythm. Just seven minutes a day—anytime, anywhere, to move, breathe, and reset. You’ll receive a short video and reflective journal prompt each day, delivered straight to your inbox. It’s a gentle way to create lasting routines that support your body and mind.

Sign up now to begin your free 7-minute reset on 18th September.

For years, yoga and Pilates have been seen as female-dominated practices. But that’s starting to change. More men are stepping onto the mat and discovering the surprising benefits these disciplines offer.

The truth is, yoga and Pilates aren’t just about flexibility or quiet reflection (though those are great too). They help to build real, functional strength, help prevent injury, reduce stress, and support better posture and mobility. No matter your gender or experience level, the benefits are undeniable.

So why the hesitation? For many men, outdated stereotypes still linger. There’s a common belief that these practices are for women, or that you need to be bendy to even begin. But none of that holds up. In reality, these are practices for everybody and promote mindfulness, awareness, and the ability to process how you feel internally.

The numbers still show a gender gap (in the UK, around 87% of yoga practitioners are women), but that’s beginning to shift. More men are realising that intentional movement can improve performance in other areas of life, including sports, sleep, or mental health.

If you’ve been curious, consider this your nudge. Whether you’re looking to ease tight muscles, manage stress, or try something new… Step onto the mat. From calm to challenge, yoga and Pilates offer something powerful.

The Benefits of Yoga and Pilates for Men

Yoga and Pilates offer a wealth of benefits that make them ideal additions to any man’s fitness and wellbeing routine:

1. Builds Strength and Muscle Control

Yoga and Pilates are both brilliant for building strength. Yoga uses your bodyweight to challenge major muscle groups with poses like Warrior, Chair, and Chaturanga (a kind of slow-motion push-up). Pilates, on the other hand, focuses on controlled, low-impact movements that target your deep core muscles, benefitting posture, stability, and injury prevention. It’s sneaky-strong work that leaves you feeling powerful, not punished. 

2. Increases Flexibility and Range of Motion

Tight hamstrings, stiff hips, and aching shoulders are common issues for a lot of men, especially if you’re into weightlifting, cycling, or spend hours at a desk. Yoga and Pilates are both great for undoing that tension. They help loosen up those sticky spots, improve your range of motion, and keep your joints happy. Over time, you’ll move more freely and with way less risk of pulling something when you least expect it.

3. Reduces Stress and Boosts Mental Focus

Yoga and Pilates are both excellent ways to hit pause and recalibrate. They combine movement with breathwork to regulate your nervous system, lower cortisol levels, and help you feel more grounded. Whether you’re dealing with a busy mind, work stress, or just need some headspace, these practices can help you focus better and stay calm under pressure.

4. Improves Sexual Health

Yes, you read that right. Yoga and Pilates can boost your sex life. These practices improve circulation, balance hormones, and reduce stress, all of which support sexual wellbeing. They also enhance body awareness and help build pelvic floor strength, which plays a key role in performance and stamina.

5. Enhances Athletic Performance

Many top athletes incorporate yoga and Pilates into their routines. These practices improve balance, coordination, flexibility, and focus, which are all essential for athletic performance. They also help you recover faster and stay injury-free, which means more time doing what you love. From LeBron James to Tom Brady, plenty of elite athletes credit yoga and Pilates with keeping them at the top of their game.

6. Helps with Injury Recovery and Prevention

Pilates is often used in rehab settings, and both practices are low-impact ways to strengthen without overloading the joints. They improve muscular balance, which is key for preventing common injuries in men, especially those related to sports or weightlifting.

7. Improves Sleep

Yoga and Pilates help calm the nervous system, lower stress levels, and reduce muscle tension, all of which set you up for deeper, more restful sleep. Even just 10–20 minutes of gentle movement in the evening can help you wind down, clear your mind, and signal to your body that it’s time to rest. Think of it as a physical and mental switch-off, without the screen time.

What Should Men Wear?

This is easily one of the most common questions men have when trying yoga or Pilates for the first time and good news - it’s a simple fix:

Fitted, breathable clothing: Think a T-shirt or tank and shorts or leggings that move with you. You want to avoid anything too baggy that might get in the way or ride up mid-pose.

Supportive underwear: Trust us, it matters. Comfort equals confidence.

Barefoot for yoga, grip socks for Pilates: No shoes needed. You’ll want to feel grounded and stable, especially during balance work.

Basically, wear what you’d wear to the gym just make sure it stretches and stays put.

Whether you’re looking to build strength, boost focus, or just feel better in your body, yoga and Pilates offer something powerful. It’s not about being the most flexible in the room, it’s about showing up for yourself, moving with intention, and creating space to feel good. 

Words from Jen McGregor, Yoga and Breathwork Instructor

"As a yoga instructor, it’s incredibly inspiring to witness the transformation that happens when men fully embrace yoga. In a space traditionally seen as female dominated, our men’s only class (Broga) breaks the mould a little. 

"Watching these guys gain flexibility, build strength, and cultivate mindfulness is powerful, but what’s even more rewarding is seeing how our practice brings release and FUN!

Yoga helps reduce stress, improve posture, prevent injuries, and boost mental health, benefits that are especially crucial in today’s whirlwind world. This goodness and these benefits should be and are available to us all, no matter what gender.

This men’s class isn’t just about stretching; it’s about showing up, letting go of ego, and building a community. Flowing with these fabulous guys each week fills my heart beyond measure."

The images from this blog are from Jen McGregor's broga and mixed yoga sessions.

Ready to start? 

Our men’s mats and Pilates equipment is designed to support every stretch, every breath, and every goal. Shop now and get him excited to move, because wellbeing starts here.

If you want to enhance your Pilates practice or add a fresh, effective twist to your fitness routine, incorporating Weighted Pilates balls is the way to go. These compact, versatile tools are perfect for increasing resistance, boosting core engagement, and promoting overall body strength and stability.

Whether you're a Pilates enthusiast or a beginner exploring fitness with weighted equipment, this routine offers a balanced blend of strength training, core activation, flexibility, and relaxation. Plus, it’s low-impact, making it accessible to all fitness levels and ages.

Why Use Weighted Pilates Balls?

Weighted Pilates balls are small but mighty. They add resistance to traditional Pilates exercises, enhancing their benefits by:

• Engaging deeper muscle fibres
• Improving balance and stability
• Supporting joint mobility
• Boosting calorie burn and metabolism

By integrating these weighted balls into your workout, you’ll notice significant improvements in muscle tone, core strength, and functional fitness, all while enjoying a safe, joint-friendly exercise. Plus they are gorgeous to hold and fit in the palm of your hand, making them easy, comfortable and enjoyable to use.

35-40 Minute Weighted Pilates Ball Workout Routine

This Pilates workout is designed to maximise the benefits of incorporating weighted Pilates balls. Perform each exercise slowly and with control, focusing on form and breathwork.

Warm-Up (5 Minutes)

Prepping your body is essential for preventing injuries and improving performance. Start with these Standing Roll Downs to wake up your spine and core.

Standing Roll Downs with Weighted Ball

Stand tall with feet hip-width apart, holding the weighted ball in both hands.

Inhale as you reach the ball overhead, and exhale as you roll down, vertebra by vertebra, bringing the ball towards the floor.

Inhale at the bottom, and exhale as you roll back up, stacking your spine.

Repeat 6 times to increase mobility and warm up your body.

You could always do these seated as well.

Core Activation (8 Minutes)

Target and strengthen your core muscles with these focused moves.

Ball Roll-Ups

• Lie on your back, legs extended, holding the weighted ball above your head.
• Inhale as you curl up, bringing the ball forward.
• Exhale as you stretch toward your feet, keeping control.
• Reverse the motion slowly and repeat 8 times.

Oblique Twists with Ball

• Sit with knees bent, feet flat, holding the ball at chest level.
• Lean back slightly, twisting your torso to the right to tap the ball beside your hip.
• Return to the center and twist to the left.
• Perform 10 twists per side to strengthen obliques.

Strength and Stability (10 Minutes)

Build strength and balance with these powerful, controlled exercises.

Weighted Bridge

• Lie on your back with knees bent, feet flat, holding the balls on your hips.
• Inhale to press through your feet, lifting your hips into a bridge.
• Exhale to slowly lower back down.
• Perform 10-12 reps to target glutes and hamstrings.

Single-Leg Dead Bug with Ball

• Start on your back with arms holding the ball overhead and legs in a table top position.
• Lower your right leg and left arm simultaneously, keeping your core engaged.
• Return to start and switch sides.
• Perform 8-10 reps per side.

Upper Body Focus (8 Minutes)

Tone and strengthen your upper body with these exercises.

Ball Chest Press

• Lie on your back, knees bent, holding the ball at chest level.
• Inhale as you press the ball up.
• Exhale to slowly lower it back.

Perform 10-12 reps for stronger shoulders and chest.

Tricep Extension with Ball

• Sit or stand, holding the ball overhead.
• Inhale as you bend your elbows to lower the ball behind your head.
• Exhale to straighten arms.
• Perform 10-12 reps for sculpted triceps.

Lower Body Focus (8 Minutes)

Strengthen and tone your legs while improving stability.

Ball Squat Hold

• Stand with feet shoulder-width apart, holding the ball at chest height.
• Lower into a squat, keeping thighs parallel to the floor.
• Hold for 15-30 seconds, engaging your core, then rise back up.
• Repeat 3-5 times.

Lateral Lunge with Ball

• Hold the ball at chest level and step out into a side lunge.
• Lower the ball toward your knee and push off to return to standing.
• Perform 8-10 reps per side.

Cool Down (5 Minutes)

Relax and stretch to improve flexibility and aid recovery.

Seated Forward Fold with Ball

• Sit with your legs extended, holding the ball.
• Lengthen your spine on an inhale, and fold forward on an exhale, reaching the ball toward your feet.
• Hold for 20-30 seconds.

Seated Spine Twist with Ball

• Sit cross-legged or with legs extended, holding the ball at chest level.
• Twist your torso to the right, exhaling, and return to center on an inhale.
• Repeat 5-6 twists per side.

Key Benefits of This Workout

This workout is a game-changer for anyone looking to level up their fitness routine with minimal equipment. Here’s what you can expect:

Improved Muscle Tone and Strength – Sculpt your body with added resistance from the weighted balls.

Enhanced Core Stability – Build a stronger, more functional core.

Increased Balance and Coordination – Improve everyday movements and athletic performance.

Boosted Flexibility – Stretch dynamically for better joint mobility.

Higher Calorie Burn – Elevate your metabolism and manage weight.

Stress Relief – Embrace mindful movement to reduce tension and feel centred.

Looking for more?

For more Weighted Pilates Ball workouts, try this 10 minute upper body sculpt with Lauren Swadling of @barresculptpilates.

Why Save This Routine?

This Weighted Pilates Balls Workout Routine is not only effective but also enjoyable and easy to adapt to any fitness level. Please share it with friends and family to inspire them to prioritise fitness. By saving this guide, you'll always have a go-to workout for days when you want a full-body challenge with minimal equipment.

Embrace the transformative benefits of this workout today—your body and mind will thank you!

Written by Mia Barnes

Starting a fitness routine doesn’t have to mean overhauling your entire life. The key to true success is making small changes that fit your current schedule, not disrupt it. Here’s how to build a routine you’ll actually stick to.

Set Clear, Realistic Goals

What do you really want from your fitness routine? Maybe you want more energy to play with your kids, improve your mood, or complete that 5K. Whatever it is, write it down. Goals give you direction, keep your motivation up, and give you something to work toward.

Pick Activities You Actually Enjoy

As much as 60% of American adults don’t get enough movement in their daily lives. A big reason for that is exercise often feels like a chore. This is why it’s so important to find something you genuinely love and look forward to. You’re much more likely to stick to something if you actually enjoy doing it.

If the idea of going to the gym makes you groan, don’t force it. Go hiking or biking if you love being outdoors. Those who prefer low-impact workouts could try swimming or Pilates. The more fun it is to you, the less it’ll feel like an obligation.

Schedule It Like an Appointment

You wouldn’t cancel a doctor’s appointment or skip a work meeting, so don’t miss your workout time, either. Pick a time of day that works best for you — maybe that’s early mornings before the chaos starts or evenings after work as a way to unwind. Add it to your calendar, set a reminder, and treat it like an important meeting with yourself.

If mornings aren’t your thing, don’t force it. Find the time that works for your energy levels.

Start Small and Build Up

It’s easy to get overexcited and try to do too much too soon, but that’s a fast track to burnout. Start with something manageable, like 20 minutes a few times a week. Once you’ve built the habit, you can gradually increase the time or intensity.

Keep Your Gear Handy

Make things as easy for yourself as possible. Lay out your workout clothes the night before, or keep a gym bag in your car. If everything’s ready to go, you’re less likely to come up with excuses. The goal is to reduce any barriers that might stop you from getting started.

Don’t let social media convince you you need fancy equipment or luxury gym memberships. Bodyweight exercises are a perfect way to get started without breaking the bank.

Recruit a Workout Buddy

Finding someone to work out with is a fantastic way to stay accountable. Whether you join a fitness class, go for regular walks with a friend, or find a running group, turning workouts into a social activity can help combat loneliness while boosting motivation. Sharing goals and cheering each other on when the session gets tough can make all the difference. Plus, knowing someone is counting on you to show up is an excellent way to stay consistent.

Track Your Progress

Seeing how far you’ve come can be incredibly motivating. Use a fitness app, journal, progress photos, or even just mark days on a calendar. Keep track of what you did, how you felt, and any improvements you’ve noticed. It’s not just about numbers — celebrate non-scale victories like feeling more energetic or noticing your mood improve.

Here are some motivation boosters that may help:

●      Set mini goals, like completing three workouts a week.

●      Reward yourself for reaching milestones. You could treat yourself to a nice dinner or buy those leggings you’ve been eyeing.

●      Create a playlist of your favourite upbeat songs. Research has shown choosing your own workout playlist can boost your performance and enjoyment.

●      Change your routine when you feel bored. Try a new workout class or a different running route to spice things up.

Try to Be Flexible

Some days won’t go as planned, and that’s OK. Life gets busy, and missing a workout doesn't mean you’ve failed. The trick is to adjust without guilt.

If you can’t fit in a full workout, even five or 10 minutes of movement is better than nothing. Focus on consistency over perfection.

Bringing It All Together

You don’t need to flip your life upside down to build a solid fitness routine. Focusing on small, sustainable steps and giving yourself room to adjust is the best way to create a natural habit.

Get started today!

Keeping your child healthy and strong means balancing a good diet and enough physical activity. Exercise supports growth, posture and joint health — especially in developing years.

Luckily, children love yoga’s unique movements since they can explore just how extraordinary their bodies are. Kids’ yoga positions are often inspired by animals or familiar objects, making them easy to remember and fun to try.

Physical movement is vital for children to develop fully functioning bodies. The World Health Organization recommends that kids get at least 60 minutes of moderate to high-intensity exercise daily. However, only 24% of 6- to 17-year-olds achieve this goal.

Here are the best introductory yoga postures to get your child moving.

1. Criss-Cross Applesauce Seated Pose
Undo hours of sitting at a desk in a classroom and improve children's spinal pressure and posture with this seated pose.

Slouching can increase spinal stress by 113%, causing severe back pain. Advise your child to:

• Sit on the floor, find your seat bones and place your weight over them.
• Cross your legs, positioning your knees to touch the ground.
• Raise your arms to place your palms together in front of your heart or over your head like a lamp.
• Hold for five seconds.

Tip: If your child struggles to cross your legs, have them move their feet further forward until they can.

2. Ships Ahoy
The boat pose is easy, strengthening the core while improving balance. Advise your child to:

• Slide your ankles forward more from the seated pose until your legs are straight.
• Move your arms forward until they are level with the floor.
• Rock back on your tailbone and raise your legs a few inches off the floor.
• Hold for five seconds.

Tip: Have your child tighten their stomach muscles to raise their legs.

3. The Cobra

The snake posture is fun for kids and has impressive health benefits. It reverses the damage of sitting hunched over schoolwork. Advise your child to:

• Lie on your stomach on the floor.
• Point your toes down as you slide your hands up along the ground until they are below your shoulders, palms down.
• Raise yourself on your hands, keeping your lower body on the ground. Arch your back upwards and back, letting your head hang until you look like a cobra ready to strike.
• Hold for three seconds, exhale and lower yourself back to the ground. Rest a moment, then repeat four more times.

Tip: Kids who struggle to lift themselves can place their hands further away from their body while staying in line with their shoulders.

4. The Whale
Here’s a fun position to try. It’s excellent for stretching stomach muscles and opening the chest. Advise your child to:

• Exhale from the cobra and lie still for a few moments. Bend your knees as you bring your heels to your buttocks.
• Fold your hands toward your hips, raising them backward to grab your ankles.
• Raise your chest upward, pulling your head toward your feet.
• Rock forward and backward like a little boat or whale in the ocean if you can.

Tip: If your child can’t grab their ankles, tie old socks to them. Have them pull the socks a bit closer each time.

5. The Butterfly
The popular butterfly pose is ideal for opening hips and increasing flexibility. Long periods of sitting decrease hip mobility by 6.1 degrees. Advise your child to:

Sit on your seat bones with your legs crossed.
Place your hands on your ankles, but as you tip forward, make sure your back stays straight as a table.
Next, let the soles of your feet touch.
Finally, bring your hands to your knees, raising and lowering your knees like butterfly wings.

Tip: If your kid can’t get their feet together, move them away from their body until they can.

Each time they practice, they can press their knees a little bit closer to the floor.

Help Your Kids Make the Most of Yoga
Adding yoga to your kid’s daily physical routine helps improve their focus, breathing and spinal health, which supports their overall well-being. Encourage your child to try these five easy postures, increasing their range and reach every time until they feel comfortable. Before long, they’ll be confident in their ability to strike a pose!

Strategien finden, um Barrieren zu überwinden und die körperlichen und geistigen Gesundheitsvorteile von Sport zu nutzen.

Wir alle wissen, dass regelmäßige Bewegung gut für uns ist. Neben den medizinischen Vorteilen wurde in einer aktuellen Studie ( der weltweit größten Studie dieser Art) von Asics berichtet, dass über 80 % der Frauen auch intrinsische und gesundheitsbezogene Gründe für Bewegung angaben, darunter körperliche Vorteile, Selbstpflege, geistiges Wohlbefinden, in Form bleiben, Stress bewältigen, Glücksgefühl und Spaß an Bewegung/Sport. Asics hat jedoch eine erhebliche geschlechtsspezifische Kluft in Bezug auf die Bewegung aufgedeckt, was darauf hindeutet, dass Frauen, insbesondere junge Frauen, weniger Sport treiben als Männer, und dieser Unterschied vergrößert sich mit dem Alter. Wenn wir also die Vorteile kennen und die positiven Auswirkungen tatsächlich spüren, warum nehmen wir uns dann nicht die Zeit, Bewegung in unseren Alltag zu integrieren?

Die Ergebnisse

Es gab einen direkten Zusammenhang zwischen der körperlichen Aktivität von Frauen und ihrer Gemütsverfassung. Frauen, die sich mehr bewegten, fühlten sich besser. Frauen, die regelmäßig Sport trieben, gaben an, sich glücklicher, selbstbewusster und weniger gestresst zu fühlen. Allerdings wurde auch berichtet, dass weltweit mehr als die Hälfte aller Frauen nicht so viel Sport treiben, wie sie gerne würden, und dadurch die geistigen und körperlichen Gesundheitsvorteile nicht nutzen.

Berufstätige Frauen, Mütter und Hausfrauen waren die am wenigsten aktiven Frauengruppen, während Studentinnen und Rentnerinnen die aktivsten waren. Allerdings gaben 51 % der Frauen an, mit zunehmendem Alter weniger oder gar keine körperliche Betätigung mehr zu betreiben, und alle Frauen waren im Laufe ihres Lebens mit unzähligen universellen Herausforderungen und Hindernissen konfrontiert, die sie daran hinderten, körperlich aktiv zu sein.

„Wenn sie regelmäßig Sport trieben, fühlten sich die Frauen glücklicher, selbstbewusster und weniger gestresst“, berichteten sie.

Haupthindernisse

Wir versuchen vielleicht, morgens zu trainieren, in der Mittagspause zu joggen oder nach der Arbeit an einem Kurs teilzunehmen, aber wenn wir uns nicht an unseren Zeitplan halten, können uns das Leben, unsere Gefühle und die Arbeit nur allzu leicht in die Quere kommen. Wie oft geben wir den Plan dann komplett auf, um uns einige Monate später ein neues Versprechen zu geben und von vorne zu beginnen? Oft nur, wenn ein Urlaub oder eine Veranstaltung bevorsteht! Die am häufigsten genannten Hindernisse waren Zeitmangel (74 %), zu viele andere Verpflichtungen (76 %), mangelndes Selbstvertrauen (55 %), die Kosten für Fitnessstudios (59 %) und die Kosten für Trainer und Ausbilder (62 %). Fast zwei Drittel der Mütter nannten die Mutterschaft als Hauptgrund dafür, dass sie nicht mehr regelmäßig Sport treiben. Geschlechtsspezifische Erwartungen und Stereotypen in Bezug auf Pflege und Haushaltspflichten wirken sich ebenfalls negativ auf die Trainingsintensität von Frauen aus und 38 % der Frauen gaben an, dass sie keinen Zugang zu den entsprechenden Geräten oder Räumlichkeiten zum Trainieren haben.

Die Bedeutung der Schaffung einer Grundlage regelmäßiger Bewegung

Sport kann unser Risiko für schwere Erkrankungen (koronare Herzkrankheit, Schlaganfall, Typ-2-Diabetes und Krebs) sowie das Risiko eines frühen Todes um bis zu 30 % senken . Darüber hinaus verbessert Sport auch unsere Lebensqualität, unsere Knochen- und Muskelstärke, die Genesung von Krankheiten, unsere Müdigkeit und wie leicht wir uns bewegen und hinter der Familie herlaufen können. Weitere Vorteile sind Schlafqualität, Steigerung des Selbstwertgefühls und Verbesserung unserer Stimmung. All diese Vorteile wurden laut der Studie von den Teilnehmern befürwortet. Wie viel müssen wir also tun? Der NHS empfiehlt, 150 Minuten pro Woche (oder 75 Minuten intensive Bewegung) durch eine Vielzahl von Aktivitäten zu absolvieren und während dieser Zeit Krafttrainingseinheiten einzuplanen. Sie empfehlen auch, die Zeit im Sitzen zu reduzieren (Stehpult, jemand?) und lange Phasen der Inaktivität zu unterbrechen. Wenn Sie Ihr Ziel jedoch erreichen und auch viel Zeit im Sitzen oder Liegen verbringen, kann sich dies dennoch negativ auf Ihre Gesundheit auswirken. Daher ist es wichtig, den ganzen Tag über in Bewegung zu bleiben.

Motivation

Wie werden wir motiviert und, was noch wichtiger ist, wie bleiben wir motiviert? Laut dem Bericht sind Freundinnen die wichtigsten Einflussfaktoren für Frauen beim Sport. Frauen werden am meisten von Menschen motiviert, die ihnen ähnlich sind. Wenn Ihre Freundinnen jedoch keinen Sport treiben oder Sie das Gefühl haben, dass Sie niemanden in Ihrer Nähe haben, mit dem Sie trainieren können, können Sie gleichgesinnte Frauen jeden Alters und jeder Fähigkeit finden, mit denen Sie trainieren können. This Girl Can fördert Hunderte von Kursen und Clubs für eine Vielzahl von Frauen. Es gibt so viele Trainerinnen aus allen Bereichen online oder persönlich, bei denen Sie neue Freundinnen finden können, mit denen Sie trainieren und die Sie unterstützen!

Nach Freunden waren es die Eltern in der Kindheit (bei jüngeren Frauen doppelt so häufig) oder ihre Lebenspartner im Erwachsenenalter, die Frauen am zweithäufigsten in Sachen Sport und Bewegung beeinflussten. Dies ist eine gute Erinnerung an die Beispiele, die wir unseren Kindern geben und die wir ihnen vermitteln, und daran, dass Bewegung und gesunde Gewohnheiten ganz oben auf dieser Liste stehen sollten, um ein Leben lang gesund und fit zu bleiben. Sie müssen kein schlechtes Gewissen haben und sich Zeit von der Familie und Ihrem Partner nehmen, um Sport zu treiben. Sie können gemeinsam Spaziergänge am Wochenende, Radtouren, Heimtraining und Yoga-Sitzungen machen, um wertvolle Zeit mit der Familie zu verbringen und gleichzeitig aktiv zu bleiben, Ihre Schrittzahl zu erreichen und Ihre wöchentlichen Trainingsziele zu erreichen.

Maßnahmen, die wir ergreifen können – Empfehlungen melden.

1. Bewegung zugänglich und erschwinglich machen.

Ein Heimtraining mit einem erschwinglichen Trainingsprogramm und kompakten, praktischen Trainingsgeräten ist wirklich alles, was Sie brauchen, um mit dem Training anzufangen oder wieder damit anzufangen. Es gibt eine große Anzahl von Heimtrainingsprogrammen zur Auswahl und Sie können leicht eines finden, das Ihrem Budget, Niveau, Ihren Bedürfnissen, Interessen und Zielen entspricht.

Ob Sie ein paar Mal pro Woche eine kurze, schnelle HIIT-Sitzung, Krafttraining, Pilates-Kurse oder wohltuende Yoga-Übungen machen möchten, es gibt Optionen für jeden, einschließlich prä- und postnataler Programme für Schwangere und junge Mütter. Trainer mit Heimtrainingsprogrammen finden Sie auf YouTube ( einschließlich des Amp Wellbeing-Kanals ), auf Instagram oder auf unserer Workout-Center-Plattform ! Sie müssen sich nicht gleich ein komplettes Heim-Fitnessstudio leisten, viele Programme können ohne Geräte absolviert werden, indem Sie den Widerstand des eigenen Körpergewichts nutzen oder mit Wasserflaschen als Gewichte beginnen und von dort aus steigern.

2. Schaffung sicherer und integrativer Räume für Frauen.

Natürlich ist es für Fitnessstudios und Studios wichtig, dies zu überprüfen, und Heimtraining ist kein Ersatz für die Sicherheit derjenigen, die diese Umgebung zum Trainieren bevorzugen. Es gibt jetzt mehr Trainingsräume nur für Frauen, aber eigentlich geht es darum, dass alle Fitnessstudios für Frauen sicher und einladend sein sollten. Angesichts des hohen Prozentsatzes von Frauen, die sich über Körperunsicherheit, mangelndes Selbstvertrauen beim Training und zu große Angst vor dem Beginn beschweren, kann Heimtraining ein sicherer und kostengünstiger Einstieg sein, um verschiedene Arten von Übungen auszuprobieren und eine Grundlage und Selbstvertrauen zu entwickeln, auf die man später in Fitnessstudios und Studiokursen aufbauen kann.

3. Trainieren Sie mit Freunden, Partnern und Familie

Für 65 % der Frauen und 43 % der Frauen, die Rennen oder Veranstaltungen buchten, war das persönliche Ziel, auf ein erleichtertes Training hinzuarbeiten, ein Motivationsschub. Überlegen Sie, was Sie dieses Jahr erreichen möchten, und setzen Sie sich ein klares SMART-Ziel, auf das Sie hinarbeiten! Ziele helfen Ihnen wirklich, auf Kurs zu bleiben, und wenn Sie einen Trainingspartner hinzuziehen oder mit Ihrem Partner trainieren, bleiben Sie verbindlich und motiviert, Ihr Ziel zu erreichen.

In dem Bericht gaben 43 % der Frauen an, dass das Training mit Teamkollegen oder Freunden sie zu körperlicher Aktivität ermutigt und/oder sie motiviert hat. Auch wenn es nur eine Einheit pro Woche ist, sei es ein Lauf, ein Bootcamp oder ein Tennismatch, suchen Sie sich jemanden, der Sie dazu anhält, sich an diesem Tag zu bewegen. Wenn Sie online trainieren, teilen Sie es in den Kommentaren und in der Community, um engagiert und motiviert zu bleiben.

4. Sport kann einfach nur Spaß machen, Wohlbefinden und Freude bringen. Überzeugen Sie sich selbst!

Lassen Sie uns das Stigma beseitigen, das damit einhergeht, was Bewegung ist, wie sie aussehen muss und warum wir Sport treiben. Sie müssen kein Profisportler sein, um Mannschaftssport zu mögen oder als Erster ein Rennen beenden zu wollen. Sie müssen nicht fünfmal pro Woche zu Hause trainieren und einem strengen Programm folgen, um fit zu sein und damit sich das Training lohnt (es sei denn, Sie haben ein bestimmtes Ziel vor Augen, dann hilft das!). Und Frauen trainieren nicht nur, um „gut auszusehen“ (es hat sich jedoch gezeigt, dass Männer mehr zum Spaß trainieren als Frauen ). Konzentrieren Sie sich einfach auf Übungen, die Ihnen guttun und die Sie regelmäßig gerne machen. Gehen Sie gerne spazieren? Versuchen Sie, 150 Minuten pro Woche einzuplanen. Sie mögen eine Mischung? Planen Sie verschiedene Kurse wie Yoga, Pilates und Krafttraining ein und arbeiten Sie darum herum. Oft hilft ein abwechslungsreicher Tagesablauf dabei, unser Interesse und unsere Motivation hoch zu halten.

5. Frauen heute und in zukünftigen Generationen ermutigen

Die Aufklärung aller über die besonderen Bedürfnisse von Mädchen und Frauen im Sport und bei Bewegung ist ein wichtiger Schritt, um Bewegung zu einem akzeptierten und geförderten Teil des Alltags zu machen. This Girl Can , Women in Sport und Asics haben Move her Mind als Plattform ins Leben gerufen, um alle Frauen dabei zu unterstützen, Sport und Bewegung zu betreiben. Die Plattform teilt Ressourcen und Geschichten, um mehr Frauen zu unterstützen, zu ermutigen und zu inspirieren, sich zu bewegen.

This Girl Can bietet eine Fülle von Informationen, Motivation und Unterstützung für den Einstieg oder Wiedereinstieg ins Training. Es gibt so viele Tipps, Ideen und Hinweise, wie Sie sich langsam an das Training gewöhnen, Leben und Training unter einen Hut bringen, motiviert bleiben und die Nervosität überwinden können.

Es wurde auch festgestellt, dass die Unterstützung, Vorbildfunktion und Ermutigung zu sportlicher Betätigung bei Kindern und innerhalb der Familie von zentraler Bedeutung ist, damit Frauen ihr ganzes Leben lang Sport treiben. Wie können Sie Sport in die wöchentlichen Gewohnheiten Ihrer Familie integrieren? Lesen Sie hier unseren Blog zum Thema Vereinbarkeit von Familie, Beruf und Fitness, um Ideen zu erhalten. Wenn Sie das bereits tun, teilen Sie uns Ihre Tipps bitte in den Kommentaren unten mit!

Nächste Schritte

Frauen sind durch die geschlechtsspezifische Gesundheitslücke bereits benachteiligt, doch wir können in unserem eigenen Leben Maßnahmen ergreifen, um die geschlechtsspezifische Bewegungslücke anzugehen, was auch zur Unterstützung unserer allgemeinen Gesundheit und unseres Wohlbefindens beitragen kann. Wir wissen, dass wir durch die Einbeziehung von mehr Bewegung in unser Leben die körperlichen Vorteile maximieren, uns um uns selbst kümmern, unser geistiges Wohlbefinden fördern, in Form bleiben, Stress bewältigen, uns glücklicher fühlen und einfach Spaß an Bewegung und Sport haben können. Lassen Sie uns alle einander und uns selbst dazu ermutigen, uns mehr zu bewegen und uns besser zu fühlen, dann können wir alle die Vorteile genießen und die Lücke schließen. Wie werden Sie sich heute bewegen?