We like to move it !!!!
By-Dr. Madhura
Dancing is poetry of the foot.
Dancing has been attributed as a song of one’s soul and being. Movement therapy also known as Dance therapy is a medium of expressing your emotions, vulnerabilities and thoughts. It is a form of psychotherapy wherein the activity of a movement is considered a rhythmic exploration of your mind and body.
Pregnancy is a challenging period to not only your body but mind as well. The physiological changes that occur in your body to accommodate the growing baby can take toll on your well-being. Recent research is being directed towards integration of movement therapy as a modality for treatment and prevention.
Pelvic floor muscle training are exercises which strengthen your pelvic floor and can be done by all women. They help to prevent strain on the pelvic diaphragm during pregnancy and child birth. During menopause owing to oestrogen deficiency, the pelvic muscle floors tend to weaken increasing risk of incontinence and pelvic organ prolapse. Kiegel or Pelvic floor muscle training can help prevent and treat this, as well.
Let’s learn about movement and exercise from a very talented individual as we interview her about how exercise, yoga and movement can help women across all age groups.
Mitalee Jain is a Yoga Therapist who specializes in Prenatal and Postnatal Yoga. She is also a Certified Infant Massage Trainer and is currently training to be Lamaze Certified Childbirth Educator.
Her vision is to empower parents to be with evidence based resources and relevant information needed to make empowered decisions and choices for a healthy and fulfilling journey or pregnancy, postpartum needs and early infant care along with yogic practices for a holistic development of the baby and parents.
She offers Prenatal & Postnatal Yoga Classes, Infant Massage Workshops for parents to be and Childbirth Education Classes based on Lamaze Philosophy.
1. What does exercise and movement mean to you?
Exercise is a structured activity designed for a specific goal, for example, building strength. Whereas movement could be a part of your everyday routine and would encompass a wider goal, for example walking 100 steps after every meal.
My personal belief is that Exercise or Movement should be something that brings you joy (physical, emotional and mental) while you are doing it and afterwards too.
I remember taking up running with a friend, a couple of years ago as a form of exercise and very early on I realized this did not give my body or my mind any joy. I decided to switch to walking instead of running and today I can feel the effects of missing my daily walk and also, the days I do walk, I can feel the rush of endorphins in my body. I sleep better, I feel better and I work better the next day.
2. As a woman, how do you feel can movement be incorporated in your life?
First identify your goals which could be losing weight, building strength, toning the muscles or something else, and make sure that it gives you joy.
Movement like I said, could be small changes, like walking 100 steps in your house after every meal in case you cannot go out or climbing the stairs instead of taking the elevator.
Whether you are a working professional or not, make sure to make some time throughout the day, dedicated to exercise or movement or mindfulness. A dedicated Me-Time could be 10 mins or 30 mins or more depending on how much time you would have in the day.
3. Let’s begin with teenage. Do you think pelvic floor muscle exercises help since a young age?
The pelvic floor muscles are a group of muscles, ligaments and connective tissues that provide support to the organs in the pelvic region and they are the most overlooked muscles.
Pelvic floor muscle training will teach them to learn how to contract and relax the pelvic floor muscles. One major support that pelvic floor muscle training can give is to help with menstrual discomfort.
In the event she chooses to have a child in the future, regular practice of training the pelvic floor muscles will help in easier childbirth and postpartum recovery and further down the road, stronger pelvic floor muscles will help avoid urinary incontinence among other things, that sometimes come as age progress and is seen in a lot of women over their 50’s.
4. How does movement and exercise help in pregnancy?
Expectant mothers are undergoing enormous physical, hormonal and emotional changes in a short period of time. The toll pregnancy takes on a human body is sometimes beyond comprehension to me.
Regular practice of yoga or targeted movement can help reduce the physical discomforts such as rib pain, pelvic pain, back pain; make childbirth easier; help in early postpartum recovery and among other things also help to maintain a healthy weight throughout the pregnancy.
Yoga is considered to a be an overall holistic practice during pregnancy as it not only, covers the physical aspect with asana practice but works on the mental and emotional state through pranayama and meditation.
5. What is the biggest challenge while training expecting mothers?
One of the biggest challenges is making them understand that the changes in their body are for a good reason and to accept these changes, most importantly that healthy weight gain is necessary for the development of the baby.
6. How does movement therapy help perimenopausal women?
Perimenopause looks different for different women, and this is a good time to reset and take a step back and reassess your body’s needs. What was working earlier, may not work anymore.
As you start to lose muscle fibers faster that best movement or workout would be functional and strength training combined with mobility exercises, that would challenge the muscles to build the muscle fibers.
7. How do you think can exercise help with women tackle menopause?
Menopause is taxing on a woman’s body. As she undergoes changes and has to deal with issues such as hot flashes, night sweats, sleep issues; daily activities and maintaining a schedule become more difficult.
An exercise program containing stretching, cardio, muscle strengthening, and relaxation techniques would be the best way to tackle menopause.
8. What would your take home message be for women?
It is never too late to incorporate movement in your daily life, whether you are in your 20’s, 30’s or even 50’s. Find an exercise that works for you, it could be yoga, running, walking, swimming, Zumba, dancing or even playing a sport.
30 mins a day: Move the Body and see the wonders it does for you in the longer run.
Walking is the most underrated form of exercise and my go to exercise. I try to get in 5km a day at the end of my day. It helps you burn calories and makes your heart healthier, stronger bones and improves balance and increased muscle strength.
