março 14, 2023

Pilates breathing technique: understand how it works and know how to perform it correctly

Pilates breathing technique is an essential aspect of Pilates exercise, which is often overlooked by many practitioners. However, it is one of the most crucial elements of Pilates, as it helps to oxygenate the body, improve posture, and increase overall body awareness. In this article, we will discuss the importance of Pilates breathing technique, how it works, and how to perform it correctly.

The Pilates breathing technique is also known as diaphragmatic breathing, which involves breathing deeply into the diaphragm. This type of breathing is different from shallow chest breathing, which is the most common type of breathing in our daily lives. Diaphragmatic breathing helps to increase the amount of oxygen that reaches the body, improve posture, and increase overall body awareness.

Pilates breathing technique is performed by inhaling deeply through the nose, and then exhaling through the mouth. The diaphragm, a muscle located at the base of the lungs, should be used to control the breath. When inhaling, the diaphragm should be used to expand the lungs, and when exhaling, the diaphragm should be used to contract the lungs. This helps to ensure that the entire lung capacity is being used, resulting in better oxygenation of the body.

The Pilates breathing technique is also used in conjunction with Pilates exercises. The breath should be synchronized with the movement, and the inhale should be used to prepare for the movement, and the exhale should be used to perform the movement. This helps to increase the effectiveness of the exercise and improve overall body awareness. It’s important to note that incorrect breathing can lead to injury and negatively impact the effectiveness of the exercises.

That’s why at Kore Gallery, our certified Pilates instructors place a strong emphasis on proper breathing technique. They provide guidance and instruction on how to perform the Pilates breathing technique correctly, ensuring that our clients are getting the most out of their Pilates practice.

One of the key benefits of Pilates breathing technique is that it can help to reduce stress and anxiety. The deep, controlled breathing that is used in Pilates can help to reduce muscle tension, improve overall relaxation, and provide a sense of calm. This can help to reduce feelings of anxiety and stress, and improve overall well-being.

Pilates breathing technique can also help to improve posture and core strength. When performed correctly, the diaphragm helps to engage the core muscles, which can help to improve overall body alignment and posture. This can lead to a reduction in back pain and an improvement in overall body mechanics.

In conclusion, Pilates breathing technique is an essential aspect of Pilates exercise that is often overlooked by many practitioners. It is a form of diaphragmatic breathing that helps to increase the amount of oxygen that reaches the body, improve posture, and increase overall body awareness. At Kore Gallery, we understand the importance of proper breathing technique and our certified Pilates instructors provide guidance and instruction on how to perform it correctly, ensuring our clients get the most out of their Pilates practice.

março 9, 2023

Can Pilates replace bodybuilding?

Pilates and bodybuilding are two very different types of exercise, each with its own unique set of benefits. While Pilates is known for its focus on core strength, flexibility, and body control, bodybuilding is focused on building muscle mass and increasing strength. This has led some to question whether Pilates can replace bodybuilding as a form of exercise.

One of the main differences between Pilates and bodybuilding is the type of equipment used. Pilates is typically done using a mat and small props such as resistance bands or small weights, while bodybuilding is done using weight machines and free weights. The equipment used in Pilates is designed to work the smaller, stabilizing muscles of the body, while the equipment used in bodybuilding is designed to work the larger, prime mover muscles.

Another key difference between Pilates and bodybuilding is the type of movement. Pilates exercises are typically done in a slow, controlled manner, with an emphasis on proper form and alignment. Bodybuilding exercises, on the other hand, are typically done in a fast, explosive manner, with an emphasis on lifting heavy weights.

While Pilates and bodybuilding may seem like vastly different forms of exercise, they can actually complement each other well. Pilates can be a great way to build core strength and improve flexibility, which can help to improve form and prevent injury during bodybuilding exercises. Additionally, bodybuilding can be a great way to build muscle mass and increase strength, which can help to improve overall fitness and health.

Another thing to consider is the objective of the person who is exercising. Pilates is a great option for those who want to improve their flexibility, balance, and body control. It’s an excellent choice for those who want to avoid injuries and improve their physical condition. On the other hand, bodybuilding is ideal for those who want to build muscle mass, increase strength, and improve physical appearance.

It is important to note that Pilates is not a substitute for bodybuilding, especially if your goal is to increase muscle mass and strength. Pilates is a form of exercise that focuses on core strength, flexibility, and body control, while bodybuilding is focused on building muscle mass and increasing strength. Both are great forms of exercise and can be used together to improve overall health and fitness.

In conclusion, Pilates and bodybuilding are two very different forms of exercise, each with its own unique set of benefits. While Pilates can improve flexibility, balance, and body control, bodybuilding is a great way to build muscle mass and increase strength. Both can be used together to improve overall health and fitness, however, it’s important to consider the objective of the person who is exercising before making a decision. Pilates can be a great form of exercise for those who want to improve their flexibility, balance, and body control, while bodybuilding is ideal for those who want to build muscle mass and increase str

março 7, 2023

Pilates for osteoporosis: the importance of this treatment method!

Pilates is a low-impact form of exercise that is designed to improve core strength, flexibility, and body control. It is a holistic approach to exercise that works to improve overall body alignment and posture. This makes Pilates an ideal form of exercise for individuals with osteoporosis as it can help to improve bone density and reduce the risk of fractures.

One of the key benefits of Pilates for osteoporosis is that it helps to increase bone density. Pilates exercises focus on weight-bearing exercises, which are essential for building and maintaining strong bones. The exercises are designed to work all of the major muscle groups, which can help to stimulate bone growth and improve overall bone health.

Pilates is also an effective form of exercise for improving posture and body alignment. Many individuals with osteoporosis experience a loss of height and a forward-leaning posture. Pilates exercises can help to improve overall body alignment and posture, which can help to reduce the risk of falls and fractures.

In addition to improving bone density and posture, Pilates can also help to improve overall balance and coordination. Many individuals with osteoporosis experience balance issues, which can lead to falls and fractures. Pilates exercises focus on improving overall balance and coordination, which can help to reduce the risk of falls and fractures.

Another benefit of Pilates for osteoporosis is that it can help to reduce chronic pain and improve mobility. Many individuals with osteoporosis experience chronic pain and mobility issues. Pilates can help to reduce muscle tension and improve overall flexibility, which can help to reduce chronic pain and improve mobility.

At Kore Gallery, we understand the importance of providing effective treatment options for individuals with osteoporosis. Our certified Pilates instructors have the knowledge and expertise to design exercise programs that are safe and effective for individuals with osteoporosis. They provide guidance and instruction on how to perform exercises correctly, ensuring that our clients are getting the most out of their Pilates practice.

In conclusion, Pilates is an effective treatment method for individuals with osteoporosis. It is a low-impact form of exercise that helps to improve bone density, posture, balance, coordination, and flexibility. It can also help to reduce chronic pain and improve mobility. At Kore Gallery, we understand the importance of providing effective treatment options for individuals with osteoporosis and our certified Pilates instructors are dedicated to providing safe and effective Pilates programs for individuals with osteoporosis.

They work closely with clients to understand their specific needs and concerns and create personalized exercise programs that are tailored to their individual needs. Additionally, they are able to provide modifications to exercises as needed, ensuring that clients are able to safely participate in their Pilates practice. Overall, Pilates can be a valuable tool in the management of osteoporosis, and at Kore Gallery, we strive to make it accessible to all those who could benefit from it.

março 3, 2023

Rehabilitation: Understand how pilates can help your condition

Rehabilitation is a critical process for those who have suffered an injury or are recovering from surgery. It’s essential to regain strength, range of motion, and overall function. Pilates is an effective form of exercise that can help individuals in the rehabilitation process. It can provide a safe and controlled way to regain strength and flexibility, improve posture, and reduce the risk of future injury.

Pilates is particularly beneficial for individuals recovering from back injuries or surgeries. The core strengthening exercises in Pilates can help to stabilize the spine, reduce pain and improve the range of motion. Pilates exercises also focus on proper alignment and controlled movement, which can help to prevent further injury and promote proper healing.

Pilates can also be helpful for individuals recovering from knee or ankle injuries. The exercises can improve balance, stability and strength in the knee and ankle joints, reducing the risk of re-injury. Pilates also helps to improve flexibility in the legs, which can be especially beneficial for those recovering from knee or ankle surgeries.

Pilates is also a great form of exercise for individuals recovering from shoulder injuries or surgeries. The exercises focus on strengthening the rotator cuff and other shoulder stabilizing muscles, reducing pain and improving range of motion. Pilates also helps to improve posture and alignment, which can help to prevent further injury and promote proper healing.

Pilates can also be beneficial for individuals recovering from sports injuries. The exercises focus on core stability, balance, and flexibility, which can help to improve overall performance and reduce the risk of future injury. Pilates also helps to improve body awareness, which can be especially beneficial for athletes looking to prevent future injuries.

It’s important to note that Pilates should always be done under the guidance of a certified Pilates instructor and in coordination with a physical therapist or doctor. A professional will be able to create a personalized program that is tailored to your specific needs and goals, ensuring that you are doing the appropriate exercises for your condition.

At Kore Gallery, we understand the importance of rehabilitation and the role that Pilates can play in the recovery process. Our certified Pilates instructors work closely with individuals to create personalized programs that are tailored to their specific needs and goals. We also work closely with physical therapists and doctors to ensure that our clients are receiving the appropriate care and treatment for their condition.

In conclusion, Pilates is an effective form of exercise that can help individuals in the rehabilitation process. It can provide a safe and controlled way to regain strength and flexibility, improve posture, and reduce the risk of future injury. Pilates is particularly beneficial for individuals recovering from back, knee, ankle, shoulder injuries or surgeries and sports injuries. It’s important to always consult with a certified Pilates instructor and physical therapist or doctor to ensure that you are receiving the appropriate care and treatment for your condition. At Kore Gallery, we are dedicated to helping individuals achieve their rehabilitation goals and improve their overall health and well-being through Pilates.

março 1, 2023

The main benefits of Pilates for the legs

Pilates is a form of exercise that can provide a wide range of benefits for the body, including the legs. The legs are one of the most important parts of the body, as they bear the weight of the body and support movement. Pilates exercises can help to strengthen, tone and stretch the legs, providing many benefits for overall health and fitness.

One of the main benefits of Pilates for the legs is that it can help to improve muscle tone and strength. Pilates exercises focus on building core strength and stability, which can help to improve overall muscle tone in the legs. This can help to reduce the risk of injury and improve overall leg health. Additionally, Pilates exercises can help to improve muscle endurance, which can help to increase stamina and reduce fatigue during physical activity.

Another benefit of Pilates for the legs is that it can help to improve flexibility and range of motion. Pilates exercises are designed to work all of the major muscle groups, which can help to improve overall flexibility and range of motion in the legs. This can help to reduce the risk of injury and improve overall leg health. Additionally, Pilates exercises can help to improve balance and coordination, which can help to reduce the risk of falls and improve overall stability.

Pilates can also be an effective form of exercise for individuals with specific leg conditions. For example, Pilates exercises can help to improve circulation in the legs and reduce the symptoms of varicose veins. Additionally, Pilates can help to improve symptoms of knee pain, as it can help to improve muscle strength and stability in the legs.

At Kore Gallery, our certified Pilates instructors are dedicated to providing safe and effective Pilates programs for individuals looking to improve their leg health. They work closely with clients to understand their specific needs and concerns and create personalized exercise programs that are tailored to their individual needs. Additionally, they are able to provide modifications to exercises as needed, ensuring that clients are able to safely participate in their Pilates practice.

In conclusion, Pilates is an effective form of exercise for the legs. It can help to improve muscle tone and strength, flexibility and range of motion, and balance and coordination. Additionally, Pilates can be an effective form of exercise for individuals with specific leg conditions such as varicose veins and knee pain. At Kore Gallery, our certified Pilates instructors are dedicated to providing safe and effective Pilates programs for individuals looking to improve their leg health and overall fitness.

agosto 18, 2022

Pilates and obesity: how the method can help

Obesity is caused by excessive consumption of calories and without doubt is linked to poor eating habits. Therefore, it can cause several dangerous diseases such as cardiovascular disease, diabetes, hypertension, arthritis, sleep apnea and stroke.

Follow our post today and understand how Pilates can help in the treatment of obesity. Enjoy your reading!

Pilates x Obesity

It’s very common for people with obesity to complain of body pain, especially in the knee joints, which support excess weight. Besides, postural changes also affect the spine.

And as obese people need to make an extra effort to do physical activities, Pilates has become a great ally for this group of people, as the method exercises don’t impact the joints, on the other hand, the technique prepares the body and relieves pain, making sure that the practitioner feels less discomfort during the execution and drastically reducing the risk of injuries.

The exercises have a wide variety and can be done slowly. The method adapts to the particularities of each client, adjusting the weight and repetitions of each exercise. They are usually performed on the floor, with resources such as the ball, elastic bands of different sizes and the weight of the body itself. As the students develop, the exercises become more advanced, always respecting the capacity and strength of each one.

Also, through breathing, stretching and muscle strengthening techniques, Pilates can bring benefits that are perceived from the first weeks, such as:

The stiffening of the muscles;
Joint stability;
Prevention of injuries caused by bad posture;
Decrease in bad cholesterol and triglycerides;
Improved flexibility and mobility for everyday activities, such as walking, carrying weight;
Combating depression;
Improved quality of life;
Stimulation of social integration.

There is no question! Although Pilates is not a high-impact and intense activity, the sessions have a good caloric expenditure, contributing to weight loss and the reduction of localized fat, besides improving physical conditioning and creating a greater well-being.

In fact, the well-being and the first results make practitioners motivated and continue with the practice, increasing self-esteem and the desire to take care of the body, leading a lighter and healthier life.

Don’t waste time! If you want to change your habits and improve your health, come to Kore Gallery. Our studio is prepared to serve all audiences and body types. Don’t forget that obesity needs to be treated so that future problems can be avoided. Take the first step to get rid of obesity!

agosto 4, 2022

The benefits of Pilates during pregnancy

Pregnancy is without a doubt a very special time in a woman’s life.

Hormonal and physical changes in the body appear quickly and constantly. As the baby grows and the belly increases, the body undergoes postural changes.

And the increase in lumbar curvature and the greater elasticity of the ligaments are the main causes of pain in the lumbar region, a very common complaint of pregnant women. That’s why Pilates has been highly sought after by moms-to-be who want to improve some symptoms, relieve pain and prepare for childbirth.

Do you know all the benefits that practice can generate in this period? That’s what we’re going to tell you here! Keep reading to find out.

Prevention of back pain

As the baby grows, the weight of the belly causes the pelvic to tilt more forward. When excessive, this posture overloads the back muscles, causing lower back pain.

However, when practicing Pilates, the muscles gain greater resistance and guarantee better support, preventing back and pelvic pain.

Sleep improvement

Pregnant women feel sleepy and get tired easily and often sleeping may not be such an easy task for pregnant women, especially if they are in the final stage of pregnancy, which is when the belly is very large, the baby moves more and it’s hard to find a comfortable position.

The practice of Pilates helps with relaxation and a feeling of well-being, releasing endorphins and helping women to have a better quality of sleep, which also helps them to have more energy and disposition during the day.

Improvement of breathing

Again, as the pregnancy progresses, the pregnant may have difficulty breathing. It happens because as the baby grows, the other organs put pressure on the diaphragm and shorten the passage of oxygen to the lungs. That’s why pregnant women are more panting.

But Pilates method works breathing, improving the oxygenation pattern of mother and baby. Besides, the breathing method learned during a Pilates class will be very beneficial during childbirth, making the mother calmer during one contraction and another, as well as helping her to deal with the pain better.

Strengthening the pelvic floor

This benefit of Pilates applies to both mothers who choose normal birth and those who choose cesarean sections. That’s because the baby’s weight and hormonal changes can weaken the pelvic floor muscles, causing urinary incontinence, which can occur during or after pregnancy.

Pilates exercises work to strengthen the muscles in the area to support the bladder and bowel, help during childbirth and reduce the risk of incontinence.

For a better understanding, during the exercises It’s necessary to contract the abdomen and the entire pelvic region, which ends up being a training for the normal birth, because with a strengthened musculature, the pregnant will feel less pain to exert the necessary force to the birth of the baby and the childbirth is usually easier and more peaceful.

It is worth mentioning that before starting the Pilates practice, it’s essential to talk to your doctor beforehand and do the sessions in studios that have qualified and experienced professionals, such as Kore Gallery. Come and visit our space!

junho 24, 2022

What is body awareness and how to develop it with Pilates?

Self-knowledge is important for our quality of life in general. Only by having self-knowledge we can know what we like, what we don’t like, what our goals are and how to achieve them.

Besides, it’s through self-knowledge that we also gain body awareness, which is essential for performing any activity, whether in the practice of physical exercises or basic everyday tasks.

By developing body awareness, you gain a deep and complete perception of your body, which helps even in small everyday tasks, as we improve our posture and are more willing to perform the tasks.

But do you know what body awareness is and how to develop it? Keep reading with us and find out!

What is body awareness?

Body awareness is the ability to be aware of your own body, recognizing and identifying body processes and movements. It’s through it that we perceive our whole body.

When we develop body awareness, we understand and feel the movements that our body performs, as well as its limits and physical capacity. We also can recognize the origin of muscle pain and discomfort, as well as perceive the benefits of performing some daily physical activity.

In other words, body awareness promotes deep self-knowledge about our body, so that we can identify our capabilities and improve them even more.

What are the benefits of developing body awareness?

More quality of life

A person who knows his own body knows how to recognize what is doing good or bad for his health. For example, the person is more attentive to small attitudes in everyday life, such as sitting, getting up, climbing stairs, walking, doing everything consciously, to avoid some problems, such as back problems (such as bad posture), among other situations.

By understanding what is being harmful, you automatically correct your body and avoid attitudes that bring harm in the long term.

Decreases the risk of injury

During physical activity, many people don’t know their own limit and end up exceeding it, injuring themselves. But by having body awareness, we considerably reduce the risks of having an injury, because you’ll have full knowledge of what is happening with each part of your body when performing any movement.

This way you can more easily dose the amount of weight you can handle in an exercise, for example, avoiding injuries.

More disposition

If you don’t have good body awareness, you probably feel more tired and unmotivated. However, by developing it, you gain more willingness to face the challenges of a busy routine with more tranquility.

That’s because a conscious body improves your physical conditioning, leaving your joints lubricated, muscles strengthened and, at the same time, promotes a good relationship with the environment.

How to get body awareness?

Developing body awareness is not so difficult as it sounds. With simple habits you can know more about yourself. The first step is to pay attention to every movement you make daily, your muscles, the joints you use, the pain and discomfort that may arise.

Another way to gain body awareness is by performing some type of physical activity, whether low-impact or high-impact. For example, we have yoga, stretching, functional training and especially Pilates, which works with many movements simultaneously, although all exercises allow the perception of the musculature.

The important thing is to choose an activity that promotes more motivation and willingness to continue practicing. So, analyze your personal tastes and look for an exercise that brings benefits and matches your personality and personal preferences.

Pilates and body awareness

The Pilates method works with 6 principles, namely: concentration, breathing, control, precision, centralization and fluidity.

Through them, we can see how important body awareness is for maintaining the practice of Pilates. After all, these are the pillars capable of improving posture, strengthening the spine, coordination and balance.

In addition, Pilates is based on a concept called Contrology, which means a physical conditioning plan, in which it requires integration of body and mind to practice exercises, aiming at control and precision for the correct practice of activities, avoiding compensatory movements and improving body awareness and promoting self-confidence.

Do want to develop body awareness? Come visit the Kore Gallery! We are prepared to provide the best service and support during the classes.

junho 10, 2022

The benefits of Pilates for mental health

The practice of physical activity is essential to keep mental health up to date, especially when this activity requires concentration and focus on the present moment, such as Pilates.

The Pilates method works body, mind and spirit through 6 principles: concentration, breathing, control, centering, precision and fluidity. It is precisely because it’s a technique that requires concentration to perform the movements that the practitioner can relax and calm the anxious mind, achieving a series of other benefits for mental health.

So, in today’s post you will understand what are the benefits of Pilates for the mind.

Good reading!

Better sleep quality

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep.

According to some studies, insomnia is related to poor sleep habits, depression, anxiety, lack of physical exercise, chronic illness or consumption of certain medications. But Pilates comes in as a great ally to improve sleep quality, as well as reduce the average time it takes to fall asleep.

That’s because the practice of the method works with correct breathing techniques, increases the production of endorphins and improves the quality of life in general, which is directly related to better sleep.

Relief from anxiety and stress

The biggest enemies of mental health today are anxiety and stress. And together, they can trigger other serious illnesses like depression, obesity and heart problems.

To better deal with these issues, professionals recommend practicing physical activities and seeking moments of pleasure and relaxation to relieve stress.

For this, Pilates is the best exercise! The practice of the method decreases the disordered production of harmful hormones and helps in the production of neurotransmitters, such as endorphin, which brings a sense of well-being, helps to prevent and fight stress and anxiety.

Besides, conscious and deep breathing worked in Pilates promotes a sense of relaxation and well-being, helping to control anxiety as well.

Increase in self-esteem

Self-esteem is your overall opinion of yourself, and it’s related to the ability we have to value or not our identity.

When someone has low self-esteem, they become insecure and constantly make comparisons, feeling rejected or inferior to others. But Pilates can change that feeling and make the practitioner recognize their potential and strength.

That’s because during an exercise program, several challenges are proposed, which not only help the evolution of physical fitness, but also stimulate and empower the client by proving and strengthening their capacity beliefs, promoting a change in mindset.

Better concentration

In a Pilates class, the practitioner needs a concentrated mind to control the body and perform the movements with a correct posture and a great balance.

As the exercises change and the practice evolves, the client also needs to increase the level of concentration. And do you know what is the result? It’s the ability to maintain focus and concentration in other areas and moments of life.

Great emotional balance

As Pilates includes breathing exercises and full concentration, on the same principles as mindfulness, the practitioner is also able to reduce tension and anxiety, creating a calmer and more balanced mind.

Therefore, we can say that the Pilates develops emotional balance, so the client can achieve a more serene life, with focus and concentration, not only during exercises, but also in other day-to-day situations.

Stimulates creativity

With a more balanced, calm and open mind, it’s no secret that creativity comes naturally. And these are basic requirements for living new experiences and dealing with problems and challenges with more lightness and wisdom.

março 29, 2022

Pilates for seniors: benefits of the method for the elderly

Aging is a natural process, but it shouldn’t represent a decrease in quality of life. And that’s where Pilates for the elderly comes in as one of the most recommended activities to keep the mind and body healthy!

That’s because the method works the whole body without requiring much effort, so the effects of the exercises practiced by the elderly are even better, since in this age group most people have problems with posture, body aches, indisposition, among other diseases.

Follow our post and check out the main benefits of the method for the elderly. Enjoy your reading!

Pilates for seniors reduces the chances of falls

Falls are great dangers in the life of the elderly. Besides injuries, falls can cause problems of fear and insecurity, traumatizing the elderly and isolating them from certain activities.

But Pilates exercises give physical strengthening, improving the body’s functionalities, such as balance and conscious control of movements, which contributes to the reduction of falls in the elderly.

Pilates for seniors reduces symptoms of osteoporosis

After a certain age, bones begin to lose mass, and the lack of nutrients, such as calcium, is one of the factors that lead to osteoporosis. But Pilates emerges as one of the most efficient methods for the treatment of osteoporosis!

After all, Pilates works with the conscious execution of movements without overloading the bones, reducing even joint pain and promoting long-term benefits, such as improved strength and flexibility.

Pilates for seniors prevents diseases like stroke and heart attack

The Cerebral Vascular Attack (CVA) is the second factor that causes more deaths around the world, being also one of the evils that leaves more sequels in the elderly, but it can be prevented with the practice of Pilates.

That’s because the method works the breath for a functional and healthy blood flow. Besides, Pilates is also a great alternative for the rehabilitation of stroke patients, as the exercises restore correct movement and posture, accelerating the individual’s recovery.

Pilates for seniors provides well-being and more mental health

As much as we talk a lot about the physical benefits of Pilates, the practice also guarantees several advantages for mental health, because one of the principles of the method is concentration. Therefore, Pilates exercises require constant concentration so that you can perform the movements without losing focus. That is, in Pilates, the body and mind need to be synchronized.

With the development of concentration and correct breathing, Pilates prevents stress, anxiety and reduces muscle tension, promoting more relaxation, calm and an improvement in the elderly’s self-esteem.

Let’s start practicing Pilates?

Before starting Pilates, it’s important to carry out a medical evaluation to know your cardiorespiratory capacity to perform adequate exercises. After that, look for a qualified professional and a safe place to practice.

Come visit the Kore Gallery! We are experts in the method and we understand your physical limitations so the class is adapted to your needs. With Pilates for the elderly, it’s possible to maintain your mental and physical skills and gain more autonomy and independence!