Category: Female health

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Strong core muscles help you maintain good posture.@ClevelandClinic

cleveland evrything starts wit your core

If you’re planning to start an exercise program and wondering where to begin, start with your core first, says physical therapist Brittany Smith, DPT. People often think of the core muscles as being the abdominal muscles, but the core includes the muscles in the abdomen, back and hips, all working together as a group.

“The core muscles provide stability for the entire body as it moves,” says Smith. “These muscles are activated when you stand up, turn, bend, reach, twist, stoop and move in most other ways. Everything starts with your core.”

Strong core muscles help you maintain good posture, while weak ones can lead to slouching and slumping. Poor posture can be a cause of aches and pain, especially in the back.

Getting started with your core

To get your core muscles in shape, you need to exercise.

“Our bodies were made to move, so any physical activity is really important,” says Smith.

She recommends these specific core-strengthening exercises below.

The first one engages the deep muscles in the abdomen, called the transverse abdominis. “These muscles help hold us in a better position to stabilize our core, thereby stabilizing our arms and legs,” says Smith.

“The more you work on these muscles, the more it will become second nature to hold these muscles tight when you’re lifting grocery bags, doing yard work or any other kind of physical activity,” says Smith. This will help support your body.

Other muscles that tend to be weak are the gluteus maximus in the buttocks, and the gluteus medius and gluteus minimus on the side of the hip. The bridge and clamshell exercises can help strengthen these muscles.

Smith emphasizes that getting the proper position of these exercises correct is more important than the number of repetitions you do. “It’s better to take your time, maybe do fewer reps, but with better quality,” she says. For that reason, it can be helpful to have the guidance of a physical therapist to get started.

Move on from the core

Core exercises are the starting point of overall fitness because you need to hold those muscles engaged while you strengthen other muscles, such as the biceps in the arms or the quadriceps in the legs.

Smith suggests setting short-term goals (for about a month) and then more long-term goals. Once you have achieved short-term goals, such as getting around more easily, add other types of weight-training or resistance exercises to build muscle elsewhere.

With any exercise you do, always listen to your body, warns Smith. If you have pain other than muscle burn, take it easy. Reduce the number of repetitions, the weight or the duration of the exercises. Then build up gradually. “You don’t have to be in pain to make gains,” she says.

Beginner exercises for core strength

For each of the following, work up to one to two sets of 10 to 15 repetitions once a day.

Abdominal bracing

Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles, and press the arch of your back down toward the floor, pulling your belly button toward your spine. Hold for 5 to 10 seconds. Make sure your lower back stays flat on the floor. Relax and repeat.

Bridge

Lie on your back with your knees bent and feet flat on the floor with your arms at your sides. Squeeze your abdominal and buttocks muscles, push your heels into the floor and slowly lift your buttocks and hips off the floor. Keep your back straight. Hold for 5 to 10 seconds.

Clamshell

Lie on your side with knees bent in line with your hips and back, draw up the top knee while keeping contact of your feet together as shown. Don’t let your pelvis roll back during the lifting movement. Hold for 5 seconds.

https://health.clevelandclinic.org/planning-to-start-exercising-start-with-your-core-first/?utm_medium=social&utm_source=twitter&utm_campaign=cc+tweets

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Dark Chocolate: The Perfect Snack for Stress Relief and Heart Health

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Swimming is a remarkably effective workout @HarvardHealth






Harvard Health

@HarvardHealth
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Swimming is a remarkably effective workout because it combines three important types of exercise in one: #aerobics, #stretching, and strengthening. https://bit.ly/3yNA0wZ #HarvardHealth #swimming

By Heidi Godman, Managing Director

Everyone likes a bargain, and lap swimming is a good deal when it comes to exercise. Swimming is a remarkably effective workout because it combines three important types of exercise in one: aerobics, stretching, and strengthening. “Simply keeping yourself afloat activates the core muscles in your back and abdomen. And you have to move all of your muscles to swim,” says Leigh de Chaves, a physical therapist and clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women’s Hospital. (She also swam competitively in college.)

Are you a good candidate for lap swimming?

Consider lap swimming if you’re generally healthy, you’re a good swimmer, and your doctor says it’s okay. It’s no problem if you’re not a fan of the crawl: “Any stroke is fine. The breast, side, and back strokes are often favored because a lot of people don’t like putting their face in the water, like you have to do with the crawl,” de Chaves says.

However, lap swimming might be not be doable if you have an underlying condition, such as heart disease or a seizure disorder, that puts you at risk for a life-threatening event in the water. You may also need to skip lap swimming if you’re not strong enough to climb in and out of the pool easily. And you should be careful if you have injuries to your shoulders or neck. Lap swimming may increase your pain.

Start your lap swimming routine slowly

A green light for a lap swimming routine doesn’t mean you should start with 20 laps. Ease into it. “Focus on the amount of time you spend swimming, at first. For example, swim for five or 10 minutes, a few times per week. Gradually increase the amount of time each week, and note how many laps you can do within that time. Eventually, set goals to increase your speed by doing more laps in your set time, so that you can measure your progress,” de Chaves explains.

A big payoff

Once you’re in the swim of things, you’ll notice lots of benefits to lap swimming. It’s easy on the joints, thanks to buoyancy in water, and it has a meditative quality that forces you to focus on your movement and breathing.

Lap swimming also

  • improves endurance and cardiovascular health
  • helps lower blood pressure
  • increases flexibility
  • helps you control your weight
  • boosts your balance
  • reduces fall risk
  • helps sharpen thinking
  • helps reduce stress.

Some dos and don’ts for lap swimming

De Chaves points out that it’s important to warm up your muscles before diving into a lap swimming workout. All it takes is a few minutes of gentle paddling, and then static stretches of your shoulder and leg muscles.

Some other dos and don’ts:

  • Do wear nonslip shoes or sandals when walking on the pool deck.
  • Don’t forget to apply sunscreen if you’re swimming outdoors.
  • Don’t forget to stay hydrated before and after a workout.
  • Don’t skip stretching your muscles after lap swimming. You’ll want to stay flexible so you can get back in the pool.

For the nonswimmers in the pool

If you’re not a lap swimmer, you can still benefit from aquatic exercises — exercising in the shallow end of a pool. You might take a class with a trainer who leads a group through a set of exercises with special water weights or flotation devices (like a pool noodle). Or you can simply try water walking; working against the resistance of the water is good for your muscles and bones.

“If you have balance problems, it’s a good idea to exercise with a friend who can assist you. I also recommend wearing a buoyancy belt around your waist to keep you upright,” de Chaves advises.

Look for aquatic exercise classes — such as strengthening or aerobics — at the local YMCA, a fitness center, or a community center.

About the Author

photo of Heidi Godman

Heidi Godman, Managing Director

Heidi Godman directs all news gathering for Harvard Health Publishing, and also directs the curation and production of HHP’s four monthly subscription publications (the Harvard Health Letter, Harvard Heart Letter, Harvard Men’s Health Watch, and Harvard Women’s Health … See Full Bio