The health of mothers and babies is the foundation of healthy families and communities, helping ensure hopeful futures for us all.
World Health Day, celebrated on 7 April 2025, will kick off a year-long campaign on maternal and newborn health. The campaign, titled Healthy beginnings, hopeful futures, will urge governments and the health community to ramp up efforts to end preventable maternal and newborn deaths, and to prioritize women’s longer-term health and well-being.
WHO and partners will also share useful information to support healthy pregnancies and births, and better postnatal health.
This task is critical. Tragically, based on currently published estimates, close to 300 000 women lose their life due to pregnancy or childbirth each year, while over 2 million babies die in their first month of life and around 2 million more are stillborn. That’s roughly 1 preventable death every 7 seconds.
Based on current trends, a staggering 4 out of 5 countries are off track to meet targets for improving maternal survival by 2030. 1 in 3 will fail to meet targets for reducing newborn deaths.
Listening to women and supporting families
Women and families everywhere need high quality care that supports them physically and emotionally, before, during and after birth.
Health systems must evolve to manage the many health issues that impact maternal and newborn health. These not only include direct obstetric complications but also mental health conditions, noncommunicable diseases and family planning.
Additionally, women and families should be supported by laws and policies that safeguard their health and rights.
Campaign goals
To raise awareness about gaps in maternal and newborn survival and the need to prioritize women’s longer-term well-being.
To advocate for effective investments that improve the health of women and babies.
To encourage collective action to support parents as well as health professionals who provide critical care.
To provide useful health information relating to pregnancy, childbirth, and the postnatal period.
Get involved
Here’s what you can do to support the campaign:
Spread awareness: share information about the campaign using #HopefulFutures and #HealthForAll.
Participate: attend our global events to learn more about what it will take to end maternal and newborn mortality.
Donate: contribute to the WHO Foundation which supports WHO’s work to protect mothers and babies in countries around the world.
Are your kids interested in sports or just want to feel stronger? Strength training can be safe and beneficial for children when it is done the right way. Light weights, proper form and age appropriate guidance matter. Curious about when kids can start and how to keep it safe?
Strength training: OK for kids?
Strength training offers kids many benefits, but there are important warnings to keep in mind. Here’s what you need to know about youth strength training.By Mayo Clinic Staff
Strength training for kids? Great idea! Done right, it offers many benefits to young athletes. Strength training is good even for kids who just want to look and feel better. In fact, strength training might put your child on a lifetime path to better health and fitness.
Strength training, not weightlifting
Don’t confuse strength training with weightlifting, bodybuilding or powerlifting. Trying to build big muscles can put too much strain on young muscles, tendons and areas of cartilage that haven’t yet turned to bone, called growth plates. Also, being more focused on lifting large amounts of weight than on form can make strength training riskier.
For kids, light weights and controlled movements are best. Using good form and being safe are most important.
Children can do many strength training exercises using their own body weight or resistance tubing. Free weights, machine weights and medicine balls are other options. But keep in mind that some equipment designed for adults might be too large for many children.
What can kids get out of strength training?
Done right, strength training can:
Increase children’s muscle strength.
Help protect children’s muscles and joints from sports injuries.
Help children do better in nearly any sport.
Teach children proper form.
Keep in mind that strength training isn’t only for athletes. Even for children who don’t want to play sports, strength training can:
Strengthen bones.
Help promote healthy blood pressure and cholesterol levels.
Help maintain a healthy weight.
Help kids feel good about themselves.
Increase physical activity overall.
When can a child begin strength training?
During childhood, being active improves kids’ body awareness and control and their balance. Strength training can become a part of a fitness plan as early as age 7 or 8.
Younger children who start sports activities such as baseball or soccer also might benefit from strength training. To strength train, children should be able to follow directions and practice proper form.
The Department of Health and Human Services says that school-age children should get 60 minutes or more of daily activity. As part of this activity, muscle- and bone-strengthening exercises are suggested at least three days a week.
For children who have an interest in strength training, remind them that strength training is meant to increase muscle strength and endurance. Increasing muscle size, also called bulking up, is something else.
You might also check with your child’s healthcare professional for the OK to begin a strength training program. Be sure to check with your child’s healthcare professional if your child has a known or suspected health problem, such as a heart condition, high blood pressure or seizures.
What’s the best way to start a strength training program for kids?
A child’s strength training program isn’t just a scaled-down version of an adult program. Here are some things you can do to help your child train safely:
Talk with a professional. Start with a coach or personal trainer who has worked with youth to strength train. The coach or trainer can create a safe strength training program that works based on your child’s age, size, skills and sports interests. Or enroll your child in a strength training class for kids.
Keep watch. Don’t let your child strength train alone. It’s important to have an adult who knows how to strength train oversee your child’s program.
Keep it fun. Help your child vary the routine to prevent boredom.
Urge your child to:
Warm up and cool down. Your child should begin each strength training session with 5 to 10 minutes of light aerobic activity. This could be walking, jogging in place or jumping rope. This warms the muscles and prepares them for harder activity. Each strength training session should be followed with 10 to 15 minutes of light aerobic activity and gentle stretching. This helps keep blood flowing to the muscles during recovery.
Keep it light. Kids can safely lift light adult-size weights. Children can try to do one or two sets of 8 to 12 repetitions with good form. If they can’t do 10 repetitions, the weight might be too heavy.
Focus on good form. Form and technique are more important than the amount of weight your child lifts. Children can increase the resistance or number of repetitions little by little as they build strength.
Rest between workouts. Make sure your child rests at least one full day between exercising each major muscle group. Major muscle groups are the legs, hips, back, abdomen, chest, shoulders and arms.
Results won’t come overnight. But in time, your child will have more muscle strength and be able to work the muscles harder
Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!
2 packets of active dry yeast (or 1 1/2 tablespoons)
3/4 cup quick-cooking oats and additional for garnish
1/3 cup honey
3 tablespoons vegetable oil
2 1/2 teaspoon salt
5 cups (approximately) all-purpose flour, or try a 50/50 white and wheat blend for added flavor
1 large egg
Directions
In a microwave, heat the almond milk for 1 minute and 40 seconds to be very hot. Let sit to reduce temperature to 100 to 110 F.
In a stand mixer or large bowl, add the hot milk. Stir in beaten egg, honey, oil and salt. Add the yeast until fully mixed.
Slowly add in the flour and oats to the large bowl of liquid mixture and mix on low. You should use a bread attachment if using a stand mixer.
Coat another large bowl with oil. Transfer the dough to the bowl and turn it to coat.
Cover with plastic wrap (spray with cooking spray first to keep it from sticking to the dough), then cover with a kitchen towel and let rise at room temperature until doubled in volume, about 1 hour.
Oil two 8 1/2-inch x 4 1/2-inch x 2 1/2-inch loaf pans.
Punch down the dough; shape into two loaves. Place one loaf in each pan. Cover and let rise in a warm, draft-free area until almost doubled in volume, about 20 minutes.
Preheat oven to 350 F.
Sprinkle with additional oats for garnish.
Bake until brown on top and tester inserted into center comes out clean, about 40 minutes. Cool completely.
Ingredient health benefits
Olive oil: This cooking oil is as ancient as it is nutritious! Olive oil is loaded with unsaturated fats that help raise your “good” (HDL) cholesterol while lowering your “bad” (LDL) cholesterol. And they’re not the only heart-healthy compounds in town: Polyphenols help lower inflammation that can lead to certain health conditions in the long term, like cancer and heart disease. Olive oil also has fat-soluble vitamins like vitamins D and K for strong bones and muscles and healthy blood cells.
Almond milk: A vegan-friendly dairy alternative, almond milk is a good source of vitamin E. This essential vitamin is famous for promoting your skin health, but it protects your eyes and immune system from disease as well. Almond milk is also a lower-calorie option compared to cow’s milk, if that’s something you want to keep an eye on.
Oats: When it comes to whole grains, oats just may be the GOAT (grain of all time). They’re packed with digestion-friendly fiber and vitamin B5 (pantothenic acid) to help lower your cholesterol levels, making them a smart choice for your heart. Oats also have magnesium, phosphorus, iron and copper, and they’re high in manganese. These minerals are important for supporting the health of your bones and blood cells. You can also count on vitamin B1 (thiamine) and zinc to keep your immune cells in peak condition.
Honey: It’s not just a sweet deal for your taste buds! Honey is full of antioxidants like polyphenols and flavonoids, which help protect your cells from harm. They do this by fighting inflammation and free radicals, tiny particles that damage your cells and contribute to disease if left unchecked.
Eggs: They’re easy to add to just about any recipe, but are eggs really all they’re cracked up to be? The answer is yes! Scrambled or sunny side up, eggs are a meat-free complete protein, meaning that they have you covered for all the amino acids you need and can’t make by yourself. They also have lutein, vitamin A, vitamin E and vitamin B12 — all of which are excellent for your eyes and vision! And last but not least, there’s vitamin B9 (folate) for head-to-toe health.
Nutrition information (per serving)
Serving = 2 slices Each loaf makes about 16 slices
Calories: 100 Protein: 2.2 g Carbohydrates: 16 g Fat: 2.2 g (0.7 g saturated fat) Calcium: 6 mg
You likely know that drinking alcohol too often or to excess isn’t a good idea, health-wise. But when it comes to alcohol and heart health, you may have heard different sides. Is drinking all that bad for your heart? Can a glass of wine help reduce your risk of heart disease — or make it worse?
First things first: If you drink alcohol, you should do so in moderation to avoid alcohol-related heart issues. And you should never intentionally use alcohol to try to reduce your risk of heart disease.
To further explore the relationship between your ticker and your favorite glass of merlot or IPA, we chatted with cardiologist Leslie Cho, MD.
Ways alcohol can impact heart health
Here are some of the effects of alcohol on your heart:
Increased heart rate
One of the most important things your heart does is keep a rhythm. On average, a regular heart rate is about 60 to 100 beats per minute when your body is at rest. But alcohol can lead to your heart rate temporarily jumping up in speed, and if it goes over 100 beats per minute, it can cause a condition called tachycardia. Too many episodes of tachycardia could lead to more serious issues like heart failure or going into irregular rhythms, which can cause heart attack and stroke.
Raises blood pressure
That fourth drink at the bar may feel like it’s relaxing you, but it’s actually affecting your body differently than you might think. Alcohol can affect your blood pressure, causing it to go up temporarily. This is especially true when you engage in binge drinking (that’s defined as four or more drinks within two hours for women and people assigned female at birth, and five or more drinks within two hours for men and people assigned male at birth).
And sure, we’ve all had a night here or there where we’ve had one too many and we know it. But it’s important to make sure those nights of overindulgence are the exception and not the rule. If you’re not sure, make a note to tune into how much you’re having over the course of the next month or so. If it’s more than recommended, try to consciously pace your drinking to help reduce the spike in your blood pressure that excessive alcohol causes.
And if you have a history of high blood pressure, it’s best to avoid alcohol completely or drink only occasionally, and in moderation.
Irregular heartbeat
Whether it’s a glass of red wine with your turkey or toasting champagne for the new year, alcohol definitely becomes more present during the holiday season. And while enjoying celebratory spirits in moderation is alright for most people, it’s important to be aware you can fall victim to holiday heart syndrome if you overdo it. This is when overeating and overindulging in alcohol lead to an irregular heartbeat.
Holiday heart syndrome can happen if you don’t typically drink alcohol, but then have a few at a holiday party or if you binge drink. This can cause you to develop an irregular heartbeat, called atrial fibrillation, which can increase your risk of stroke, heart attack and heart failure.
Prolonged drinking can cause alcoholic cardiomyopathy
The short-term effects of alcohol (headache, nausea, you know the rest) are easy to pinpoint. But there are ways that alcohol affects your body over time that are important to understand. One of the long-term effects of alcohol on your heart is alcoholic cardiomyopathy. This is when your heart-pumping function gets weaker and your heart gets larger due to changes from heavy alcohol use over a long period of time.
OK, don’t panic. If you’re an occasional drinker, there’s no cause for worry. But it may be worthwhile learning about what counts as binge drinking and whether or not you may be drinking too much and don’t even know it.
Is some level of alcohol safe or beneficial?
It’s true, red wine is a better choice than hard liquor. But can a trip to the wine bar boost your heart health?
You should never consider wine or any other alcohol as a way to lower your heart disease risk. And, in fact, the study also showed that drinking one or fewer drinks per day was related to the lowest likelihood of dying from a stroke. However, Dr. Cho points out that more recent data shows that there may be no amount of alcohol that is truly safe. “The myth that wine is beneficial for heart health is no longer true,” she states.
“It’s not a good idea to start drinking alcohol in an effort to lower your risk of heart disease,” Dr. Cho continues. “It’s better not to drink any alcohol at all.”
It’s also important to know that the ways in which alcohol affects your heart will vary from person to person, depending on your age and other conditions you may have.
Age
Let’s face it, a hangover in your mid-40s doesn’t feel the same as one in your early 20s. This is because your age plays a factor in how well you tolerate alcohol. While some people develop a tolerance to alcohol over time, this isn’t true for everyone — and this ability doesn’t last forever, Dr. Cho notes.
“As we get older, our ability to clear alcohol definitely decreases and our sensitivity to alcohol probably increases,” she explains. “Also as we get older, we end up having more diseases, so we could be on medicines that can interfere with the way our bodies metabolize alcohol.”
Other medical conditions
In many ways, your medical history (and present) can tell you a lot about your future with alcohol. That means, if you’re living with other medical conditions and/or taking certain medications, this will all have an impact on how alcohol affects you.
“Certain health conditions can make drinking alcohol more dangerous,” Dr. Cho says.
For example, some people who are on cholesterol-lowering medicines may experience muscle aches when they drink alcohol. Because alcohol and cholesterol medicine both are processed through your liver, they are, in a sense, competing for clearance. So, it’s important to think about your overall health and talk to a healthcare provider about your personal risk factors.
“Alcohol is made out of sugar,” Dr. Cho points out. “So, if you’re predisposed to diabetes or if high triglycerides are one of your issues, it’s not a good idea to drink alcohol.”
Dr. Cho also warns that if you have liver dysfunction or take other medicines that are processed through the liver, your risks might be different. Talk to your healthcare provider about how alcohol might interact with your prescription medicines.
The last thing you want is for that casual drink after work or glass of wine at dinner to negatively impact your heart health. There’s a way to have a healthy, balanced relationship with alcohol that lets you enjoy a drink occasionally and celebrate with friends and family. But your heart is an important organ that should also be cared for, so be sure to drink in moderation, learn about binge drinking and know what your body can (and can’t) tolerate before opening that tab.FACEBOOKTWITTERLINKEDINPINTERESTEmailalcoholalcohol and healthalcoholic beveragesbinge drinkingheart health
You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away? Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit. Big difference in taste, not nutrition Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions. But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients. “The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.” Choose fresh and local apples Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.” Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find. When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.” You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush. Are organic apples healthier? Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget. “Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.” Have fun with apple sampling With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite. An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat. All apples are amazing Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.” Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says. FACEBOOK TWITTER LINKEDIN PINTEREST Email applesfiber
Avocados are jam-packed with nutrients and vitamins and can make a delicious, nutritious addition to your diet.
Millenials may get flak for being the “avocado toast generation,” but honestly, they may be onto something! Avocados are as nutritious as they are delicious, and they’re jam-packed with vitamins and nutrients.
Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. They’re low in sugar, loaded with fiber and high in monosaturated fats, aka “good” fats. Oh, and did we mention that they taste great and they’re super versatile?!
Registered dietitian Julia Zumpano, RD, LD, shares a few more good reasons to give these wrinkly green fruits a second look — plus, how to add them to your regular rotation.
Are avocados good for you?
“Avocados are a great addition to a healthy diet,” Zumpano confirms, “and there are hundreds of varieties to choose from, ranging from big to small and wrinkly to smooth.”
What they have in common: A big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy, pear-shaped package.
Just don’t go overboard. Avocados are packed with nutrients, but they’re also packed with calories. A 50-gram portion — about a third of a medium-sized avocado — has about 75 calories. And an entire large avocado can add upward of 400 calories to your daily diet.
Like most things, Zumpano says, moderation is key. “As long as you’re paying attention to portion sizes, avocados are very healthy foods to include in your food repertoire.”
Benefits of avocados
Whether you’re adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, Zumpano says avocados have a lot going for them health-wise.
Here are some of the many nutrients and vitamins packed into just a single avocado:
High in ‘good’ fats
You might’ve heard that avocados are high in fat — and that’s true, but it doesn’t mean you should avoid them! A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka “good” fats.
“Avocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or ‘bad’ cholesterol,” Zumpano says. “Low LDL levels reduce your risk of heart disease and stroke.”
The American Heart Association says most of the fats you eat should be monounsaturated or polyunsaturated, confirming that avocados fit the bill as part of a healthy diet.
You can even swap avocado in for less-healthy fats in your home cooking. Here are some additional ways you can add this smooth, creamy fruit to your diet.
Spread avocado on a sandwich in place of mayonnaise.
Instead of dunking veggies into dips made with cheese or sour cream, try guacamole.
Forego shredded cheese on your salad and add avocado slices instead.
In baking recipes, replace butter or oil with mashed avocado, like in these chocolatey avocado brownie bites.
“If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” Zumpano says.
Lots of vitamins
Let’s talk vitamins: In simple terms, avocados have a lot of them! Here are the vitamins that are most abundant in avocados and what they do for your health:
Vitamin K1, or phylloquinone, is important for blood clotting, which helps stop wounds from bleeding. It also plays a role in strengthening your bones. For most adults, the daily recommended amount of vitamin K ranges from 90 to120 micrograms. Half an avocado has about 21 mcg.
Vitamin C, aka ascorbic acid, helps keep your immune system healthy. It also plays a role in the health of your tissues, blood vessels, bones and more. Depending on your age and sex, you need anywhere from 75 to 120 milligrams of vitamin C per day; half an avocado has about 10 mg.
Vitamin E, or alpha-tocopherol, is a powerful antioxidant that prevents cell damage and helps maintain muscle function. Most adults only need 15 mg of vitamin C per day, and half an avocado will give you about 4 mg of it.
Vitamin B6, also known as pyridoxine, helps your body convert food into energy. You only need a small amount of vitamin B6 each day (just 1.2 to 2 mg, depending on your age and sex), but half an avocado has about .25 mg, putting you well on your way to that daily goal.
Folateis a B vitamin that’s important for normal cell function and tissue growth. It helps your body form red blood cells and DNA, which is especially critical when you’re pregnant (but still important if you’re not). Half an avocado has about 20% of your daily recommended amount.
Low in sugar
Though most fruits are high in natural sugars, avocados rank very low on the sweetness scale. “A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams,” Zumpano points out. (Psst: It’s important to note that not all sugars are created equal! Fruit is still super-healthy.)
High in fiber
Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t break down. You need both soluble and insoluble fiber — and lucky for you, avocados have both.
“Fiber can lower cholesterol and blood sugar, keep you regular and help you feel full and satisfied after a meal,” Zumpano states. Most adults need 25 to 35 grams of fiber per day, depending on your age and sex. Half an avocado provides about 7 grams.
Packed with potassium
Surprise! “Avocados actually contain more potassium than bananas,” Zumpano reveals. Half a large avocado provides about 485 mg of potassium, while a whole banana provides about 420 mg. (Most adults need 2,600 to 3,400 mg per day.)
This essential mineral is beneficial for blood pressure control and heart health. Low blood potassium can increase your blood pressure, raise your risk of kidney stones and even pull calcium out of your bones.
Increases your copper intake
Think past pennies: Copper is actually an essential trace mineral that your body needs in order to function correctly. Most Americans don’t get enough of it in their diets, but half an avocado will get you 20% of your daily recommended amount.
“Copper helps your body metabolize iron, and it plays a role in a healthy immune system and nervous system,” Zumpano explains.
Tips for enjoying avocados
“A perfectly ripe avocado is slightly firm but not rock-hard,” Zumpano says. “If it’s not ripe but you can’t wait to eat it, store it in a paper bag on the counter until it gives a little when you squeeze it.”
A ripe-but-not-too-ripe avocado is a time-limited treasure, so dive right in and get creative with your avocado creations, or embrace the millennial method and enjoy some avocado toast.
But if you need to store it for a couple of days, just be sure to keep it in the fridge — not submerged in water, as some TikTokkers recommend. Some people call it a “food hack,” but it can easily lead to foodborne illness.
“You can even freeze avocado slices if you’re worried you won’t use them in time,” Zumpano suggests. “Then, you can easily throw them into a smoothie.”
A group of adults are taking a fitness class together at the gym. They are working out on exercise mats and are holding a high plank.
A physical therapist answers your questions
If you suffer from back pain, you’ve probably heard that strengthening your core can bring you some relief. But is this always true? And if so, how do you do it? We spoke with Cleveland Clinic physical therapist Patti Mariano, DPT, to find out.
Q: What is your core?
When most people think about the core of the body they think of the abdominal or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too.
Your core includes:
Front abdominal muscles — the rectus abdominis
Muscles along the side of your body — the internal and external obliques
A deep muscle that wraps around the front — the transverse abdominis
Muscles in your back that are located between your spine bones and run along your spine — the erector spinae and multifidi
Your core also includes the diaphragm and muscles of the pelvic floor. I also consider the gluteal muscles as core muscles.
Q: What is the relationship between core strength and back pain?
Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures, including ligaments — the tissue that connects bone to bone — as well as the spinal bones or discs, which lie between the spinal bones, for stability, which can cause pain.
But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit.
Q: What are some exercises for the core that can help with back pain?
Here are my top five:
Side plank — Sit on the floor with your right hand below your right shoulder and feet stacked. Lift your body, keeping your legs long, abdominals engaged and feet stacked. Hold. Repeat on the other side. You can modify this pose by dropping your bottom knee to the floor for extra support.
Plank — Kneel on all fours. Pull in your abdomen and step your feet behind you until your legs are straight. Keep your hands directly under your shoulders and your neck straight. Hold your abdomen and legs tight and avoid letting your lower back sag. Hold and breathe for 30 seconds. You can modify this pose by lowering your knees.
Bird dog — Kneel on all fours. Reach one arm out in front of you, draw in your abdomen, and extend the opposite leg long behind you. Repeat on the other side.
Scissors — Lie on your back with your arms at your sides and legs pointed straight into the air above your hips. Press your lower back into the mat and tighten your abdomen. Lower your right leg until it’s a few inches from the floor. Raise your right leg up and begin lowering your left leg the same way. Continue switching right and left.
Upward dog — Lie face down with head slightly lifted and hands palm-down under your shoulders. Point your toes. Exhale, then press through your hands and the tops of your feet and raise your body and legs up until your arms are straight and your body and legs are off the ground. Keep your neck relaxed and long and thigh muscles tight as you hold and breathe.
For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.
Q: Can you injure your back by trying to strengthen your core?
Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort.
Twisting exercises or even incorrectly completing the exercises cited above can cause pain in the low back. But it’s highly unlikely that one repetition of an exercise will seriously harm your body, unless it’s an exercise using a very heavy weight.
The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.
Q: When should you talk to a doctor about your back pain?
If any of the following is going on you should consult with your doctor:
Your pain has been going on for longer than a month, despite resting from activities that make it worse.
Your pain is getting worse.
Your pain wakes you from sleep.
Your pain is in your low back but also is going down one or both of your legs.
You notice that one leg is becoming weaker than the other.
Q: Where should you turn if you want help in creating a plan to address back pain?
Physical therapists train as musculoskeletal experts — they are the experts on muscles, bones and human movement. These professionals are the most qualified, aside from an orthopedic doctor, to assess back problems.
Since there are many factors that impact low back pain and many types of low back pain, it is a good idea to visit at least one time with a physical therapist for an evaluation and subsequent plan of care. This will give you an individually tailored plan with exercises that progress safely.
The idea of core strengthening, while beneficial, is just one piece of the low back pain puzzle.
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.
Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!
2 packets of active dry yeast (or 1 1/2 tablespoons)
3/4 cup quick-cooking oats and additional for garnish
1/3 cup honey
3 tablespoons vegetable oil
2 1/2 teaspoon salt
5 cups (approximately) all-purpose flour, or try a 50/50 white and wheat blend for added flavor
1 large egg
Directions
In a microwave, heat the almond milk for 1 minute and 40 seconds to be very hot. Let sit to reduce temperature to 100 to 110 F.
In a stand mixer or large bowl, add the hot milk. Stir in beaten egg, honey, oil and salt. Add the yeast until fully mixed.
Slowly add in the flour and oats to the large bowl of liquid mixture and mix on low. You should use a bread attachment if using a stand mixer.
Coat another large bowl with oil. Transfer the dough to the bowl and turn it to coat.
Cover with plastic wrap (spray with cooking spray first to keep it from sticking to the dough), then cover with a kitchen towel and let rise at room temperature until doubled in volume, about 1 hour.
Oil two 8 1/2-inch x 4 1/2-inch x 2 1/2-inch loaf pans.
Punch down the dough; shape into two loaves. Place one loaf in each pan. Cover and let rise in a warm, draft-free area until almost doubled in volume, about 20 minutes.
Preheat oven to 350 F.
Sprinkle with additional oats for garnish.
Bake until brown on top and tester inserted into center comes out clean, about 40 minutes. Cool completely.
Ingredient health benefits
Olive oil: This cooking oil is as ancient as it is nutritious! Olive oil is loaded with unsaturated fats that help raise your “good” (HDL) cholesterol while lowering your “bad” (LDL) cholesterol. And they’re not the only heart-healthy compounds in town: Polyphenols help lower inflammation that can lead to certain health conditions in the long term, like cancer and heart disease. Olive oil also has fat-soluble vitamins like vitamins D and K for strong bones and muscles and healthy blood cells.
Almond milk: A vegan-friendly dairy alternative, almond milk is a good source of vitamin E. This essential vitamin is famous for promoting your skin health, but it protects your eyes and immune system from disease as well. Almond milk is also a lower-calorie option compared to cow’s milk, if that’s something you want to keep an eye on.
Oats: When it comes to whole grains, oats just may be the GOAT (grain of all time). They’re packed with digestion-friendly fiber and vitamin B5 (pantothenic acid) to help lower your cholesterol levels, making them a smart choice for your heart. Oats also have magnesium, phosphorus, iron and copper, and they’re high in manganese. These minerals are important for supporting the health of your bones and blood cells. You can also count on vitamin B1 (thiamine) and zinc to keep your immune cells in peak condition.
Honey: It’s not just a sweet deal for your taste buds! Honey is full of antioxidants like polyphenols and flavonoids, which help protect your cells from harm. They do this by fighting inflammation and free radicals, tiny particles that damage your cells and contribute to disease if left unchecked.
Eggs: They’re easy to add to just about any recipe, but are eggs really all they’re cracked up to be? The answer is yes! Scrambled or sunny side up, eggs are a meat-free complete protein, meaning that they have you covered for all the amino acids you need and can’t make by yourself. They also have lutein, vitamin A, vitamin E and vitamin B12 — all of which are excellent for your eyes and vision! And last but not least, there’s vitamin B9 (folate) for head-to-toe health.
Nutrition information (per serving)
Serving = 2 slices Each loaf makes about 16 slices
Calories: 100 Protein: 2.2 g Carbohydrates: 16 g Fat: 2.2 g (0.7 g saturated fat) Calcium: 6 mg
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