
As Pilates teachers, we spend much of our time guiding others on their journey to better health, but we sometimes forget to prioritise our own. Today, I’d like to share something personal. I was recently told that my vitamin D levels are "on the floor" and that I need to take immediate action. This hit hard, especially since, after going through stage 3 cancer, I’ve been avoiding the sun like a vampire. Gone are the days when I was sun-tanned and carefree—now, I’m much more cautious about sun exposure.
Why Vitamin D Matters in Pilates
In the Pilates world, vitamin D plays a crucial role in maintaining not only bone health but also muscle function, balance, and even mood regulation. A deficiency can have far-reaching effects, from feelings of fatigue and muscle weakness to more severe bone issues. For us, as Pilates teachers, it's essential that we are physically able to demonstrate exercises effectively, support our clients through movements, and maintain our own energy levels.
Low vitamin D can limit our ability to engage our muscles fully, especially in exercises that require core stability, balance, and strength. It can also affect how we feel, which in turn impacts the way we teach. So, keeping an eye on our vitamin D levels is as important as cueing proper alignment for our clients.
Magnesium: The Unsung Hero
While addressing my vitamin D issue, I also discovered something else that Pilates teachers—and everyone—should know: magnesium is just as essential. Magnesium and vitamin D work hand in hand, and without enough magnesium, vitamin D cannot be properly activated or utilised by the body. Magnesium is involved in the processes that convert vitamin D into its active form, and it's also critical for muscle relaxation, contraction, and overall performance.
In our Pilates practice, magnesium helps to ensure that the muscles can contract efficiently and recover properly. It's involved in preventing cramps, supporting relaxation, and keeping our energy steady during both teaching and personal practice. A magnesium deficiency can cause similar symptoms to low vitamin D—muscle weakness, cramping, and fatigue—all of which can undermine our ability to stay at our best when teaching.
Adding Vitamin D and Magnesium to Your Routine
There are a few simple ways to increase your vitamin D and magnesium levels. For vitamin D, exposure to sunlight is the most natural way—just 10-15 minutes of sunlight on your skin can help. However, for those of us avoiding the sun, supplements are a great alternative. It's important to choose a vitamin D3 supplement, as it is the most effective form.
When it comes to magnesium, dietary sources include leafy greens (such as spinach), nuts and seeds (like almonds and pumpkin seeds), and fish (especially fatty fish like salmon). If you’re finding it hard to get enough magnesium from food alone, supplements can also be helpful. Look for forms like magnesium citrate or magnesium glycinate, which are known for being more easily absorbed by the body.
Why Balance Matters for Us
After my own experience with cancer, I’ve been extremely careful about sun exposure, and as a result, my vitamin D has suffered. But now I’m learning that it's not about completely avoiding the sun—it's about being smart with it. A daily dose of sunlight, even for just 10-15 minutes, can help boost vitamin D levels. For those who, like me, avoid the sun, supplementation is key. And when supplementing with vitamin D, we must ensure that magnesium intake is adequate to support its activation.
As Pilates teachers, we’re always seeking balance—whether in movement or in life. Ensuring we have the right balance of vitamin D and magnesium can help us maintain the physical and mental energy we need to guide our clients effectively.
The Takeaway
This experience has been a reminder to look after my own health as much as I encourage my clients to look after theirs. It’s important that we check in with ourselves, making sure we’re supporting our own strength and vitality, not just through Pilates but through proper nutrition and smart lifestyle choices.
So, while I may no longer be the sun-tanned person I used to be, I’m taking steps to balance my health in a new way—through mindful sun exposure, supplements, and making sure my body gets enough magnesium to support everything from muscle function to bone health.
I encourage all Pilates teachers to reflect on how your own health impacts your teaching. Let’s remember that our strength as teachers comes not only from our physical abilities but also from our overall well-being. If we care for ourselves, we’re better equipped to care for our clients.
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