Are You Getting Enough?

ARE YOU GETTING ENOUGH?

At NQ Pilates & Fitness, my goal is to help you build strength, move well, and support your long-term health.

Pilates is a powerful foundation for this. It helps with control, alignment, mobility, and body awareness.
From there, we can build in other elements that support strong, healthy ageing.

Take a moment to reflect… how many of these are you getting enough of?

Strength • Progression • Cardio • Recovery • Lifestyle

Small, consistent changes over time can make a big difference.

Are You Getting Enough… STRENGTH?

Bones and muscles respond to load. To maintain and improve bone density, the body needs to be challenged with resistance that is progressively increased over time.

This doesn’t mean jumping straight into heavy lifting—but it does mean gradually working toward heavier loads that feel challenging for you.

Strength training also includes impact and weight-bearing activities, which play an important role in bone health.

Goal: Strength-based exercise 2–3 times per week, with gradual progression over time.

Are You Getting Enough… PROGRESSION?

The body adapts quickly. Doing the same exercises, at the same level, will eventually lead to a plateau.

Progression (sometimes called progressive overload) means gradually increasing the challenge—this might be through heavier resistance, more repetitions, or more complex movements.

It’s not about pushing to exhaustion, but about moving beyond the comfort zone in a safe and supported way.

Goal: Exercises should feel appropriately challenging and continue to evolve over time.

Are You Getting Enough… RECOVERY?

Progress doesn’t just happen during exercise—your body adapts and strengthens during recovery.

Sleep plays a key role, as does allowing time between more demanding sessions.

It’s also important to manage load over time. Long breaks followed by jumping straight back into high levels of activity can increase the risk of injury.

Goal: Aim for regular recovery, consistent movement, and a gradual return after time off.

Are You Getting Enough… CARDIO?

Cardiovascular exercise strengthens the heart and lungs, improves circulation, improves mood, and lowers the risks of many diseases.

Current physical activity guidelines recommend moderate or vigorous aerobic activity each week. This is supported by organisations like the Heart Foundation and World Health Organisation.

This doesn’t have to mean intense workouts—walking, cycling, swimming, and other activities all count.

Goal: 150–300 minutes of moderate activity, or 75–150 minutes of vigorous activity per week.

Are You Getting Enough… LIFESTYLE SUPPORT?

Your overall health is influenced by more than just exercise.

Time outdoors, social connection, relaxation, sleep, and doing things you enjoy all play a role in building psychological resilience and supporting your nervous system.

These factors can help your body better adapt to stress and may even influence how you experience pain.

Goal: Make space for movement, connection, rest, and enjoyment in your weekly routine.

Pilates remains a key part of the process—it builds the foundation that allows you to move well, stay consistent, and progress safely.

From there, I can help you layer in the right amount of strength, cardio, and recovery to suit you.

If you’re unsure where to start, I’m here to help guide you.