Why focusing on your core is important.

Your incentive to do regular core exercises should be more than skin deep! A strong core — the muscles around your trunk and pelvis — helps prevent injuries and allows you to enjoy physical activity and perform everyday tasks with ease. Read on to learn more about why you shouldn’t neglect this vital area of your body.

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don’t require specialized equipment or a gym membership

Any exercise that involves the use of your abdominal and back muscles in a coordinated fashion counts as a core exercise. Examples of a classic core exercises are bridge, front plank and pushup.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower-back pain and muscle injuries.

Core exercises can help you reach your fitness goals

Cardio exercise and muscular fitness are the primary elements of most fitness programs. But a truly well-rounded fitness program includes core exercises in the mix as well. Whether you’re a novice taking the first steps toward fitness or a committed exerciser hoping to optimize your results, a well-rounded fitness program is the best way to reach your goals.

Pack physical activity into your vacation

Whatever your destination, a vacation provides plenty of opportunities for fitness. The key? Fit physical activity into your plans — and make it fun!

Plan it

  • Consider a vacation centered on an activity such as hiking, biking, rafting, backpacking, golfing, yoga or swimming at a beach.
  • Choose lodgings that offer a pool, fitness facility, spa or guided activities.
  • When making reservations, ask about activities appropriate for your family.
  • Inquire about nearby walking or running paths.
  • Pack a pair of comfortable walking shoes, a bathing suit and sunscreen.

 

Gear up

  • If you’re renting equipment, make sure it’s well maintained and meets safety standards.
  • If you rent a bicycle or in-line skates, include a helmet and pads.
  • Wear the right clothes. Dress in layers if necessary.

 

Jump in

  • Explore the sights by walking, biking or hiking.
  • Try something fun you’ve never done— such as snorkeling, water skiing or kayaking.
  • Walk to restaurants, shops and attractions.
  • Go out dancing in the evening.
  • On a road trip, take breaks for short walks, a game of catch or stretching.
  • At airports, walk the terminal.
  • Try camping, and carry your gear.
  • If the weather’s bad, consider indoor activities, such as in-line skating or walking through a museum.
  • Consider a walking tour.
  • End the day with a dip in the hotel pool.

Be sure to introduce children to new activities gently, and build in time for naps for younger ones.

Ways to make new habits stick.

All of us approach the process of personal change a little differently. But anyone can take a cue from these key principles as you work to adopt new habits.

  1. Build confidence. Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past, and build your plan from there. Past experiences — good or bad — are learning opportunities and should be seen as a useful tool in tackling new goals with optimism.
  2. Create a routine. An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only for the short term. That’s why it’s important to set realistic goals — the more successful you are, the easier it will be to stay motivated.
  3. Focus on what you’re adding to your life. Try not to fixate on what you’re giving up, whether it’s certain foods, habits or a little extra TV time. Focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Celebrate success as you notice even the smallest positive changes in how you look and feel; it will give you the momentum you need to keep going.
  4. Make your program your own. Take a day off from exercise, or enjoy one of your favorite foods once in a while. The more you make your program work for you, the less likely you are to rebel against it. Figure out what it takes — within reason — to make your healthy lifestyle pleasurable and sustainable.

By following these principles, you can enjoy a lifetime of healthier living — and a healthy weight!

6 nutrients that help keep your brain young

Diet plays an enormous role in preventing dementia and keeping your brain young. Scientists have pinpointed certain nutrients that are associated with improved cognition. Here are 6 nutrients that can help keep your brain young:

Cocoa: The flavanols found naturally in cocoa and dark chocolate (not milk chocolate) are very beneficial. These flavanols can stimulate the dentate gyrus in brain—a region involved in memory function.

Omega-3 fatty acids: Plant-based foods rich in omega-3’s, such as flax seeds and walnuts, are not only good for your heart, they’re also good for your brain. They help with object recognition memory, spatial and localized memory, and aversion response retention.

Magnesium: Getting insufficient magnesium can lead to cognitive decline, accelerated brain aging, and ultimately dementia. Foods high in magnesium include pumpkins seeds, chard, spinach, almonds, black beans, avocados, figs, and dark chocolate.

Blueberries: Blueberries contain anthocyanins which are naturally occurring compounds with potent antioxidant and anti-inflammatory effects. Anthocyanins can increase neuronal signaling in the brain’s memory areas.

Cruciferous vegetables: Eating a lot of vegetables can help prevent a whole host of chronic degenerative disease. Cruciferous vegetables in particular have been shown to reduce the rate of cognitive decline. Such vegetables include arugula, broccoli, brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips.

Green tea: Green tea is good for so many things. With regards to brain health, green tea has been found to enhance your thinking process and working memory. Green tea also enhances the connectivity between the parietal and frontal cortexes of the brain.

 

Published March 19, 2018 by