Core Strengthening and why its important

Think of your core muscles as the robust central link in a chain connecting your upper and lower body. Whether you’re hitting a tennis ball or mopping the floor, the necessary motions either originate in your core or move through it.

No matter where motion starts, it ripples upward and downward to adjoining links of the chain. Thus, weak or inflexible core muscles can impair how well your arms and legs function and that reduces power from many of the moves you make. Building up your core increases your power, stability and balance. It can help prevent falls and injuries during sports or other activities. A strong, flexible core underpins almost everything we do.

What is core?

Your abs are not just one muscle. The deepest layer of abdominal muscles and arguably the most important, is your transverse abdominis (sometimes called the corset or Spanx of the core), which stabilises your spine and pelvis. Then you have two layers of oblique muscles, which control lateral flexion (side bending),  rotation and other spinal movements. Last but not least is the    topmost muscle, the rectus abdominis, which runs vertically in the front of your abdomen (the six pack). It flexes / crunches your torso forward.

When reviewing your whole core (versus just your abs), there are more muscles involved: pelvic floor, back muscles that stabilise your spine and your diaphragm (the main muscle involved in   breathing).

Everyday benefits of strengthening your core

Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair or simply standing still – these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living like bathing or dressing, for example, call on your core.

Jobs that involve lifting, twisting and standing all rely on core muscles. But less obvious tasks, like sitting at your desk for hours, engage your core as well. Phone calls, typing, computer use and similar work can make back muscles surprisingly stiff and sore,  particularly if you’re not strong enough to practice good posture and aren’t taking  sufficient breaks.

A healthy back

Low back pain, a debilitating, sometimes excruciating problem, may be prevented by  exercises that promote well balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it, coupled with medications, physical therapy or other treatments if necessary.

Sports and other pleasurable activities

Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core.

Housework, DIY and gardening

Bending, lifting, twisting, carrying, hammering, reaching overhead, even vacuuming,  mopping and dusting are acts that spring from or pass through, the core.

Balance and stability

Your core stabilises your body, allowing you to move in any direction, even on the bumpiest terrain or stand in one spot without losing your balance. Viewed this way, core exercises can lessen your risk of falling.

Good posture

Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising too.

Weak, tight or unbalanced core muscles can undermine you in any of these realms. While it’s important to build a strong core, it’s unwise to aim all your efforts at developing rippling abs. Overtraining abdominal muscles while snubbing muscles of the back and hip can set you up for injuries and cut athletic prowess.

Where to start?

It’s very important that, once you begin to activate and work on your core, you do so with control and patience. Starting with the teaser or advanced Russian twists will likely result in injury, weakness and imbalance.

Check out our Flexicore classes to help activate the deep internal core and pelvic floor muscles. They are a perfect foundation to build from.

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Exercise and Holistic Health

Yoga at Durham House

There are vast amounts of literature available that discuss the benefits of exercise on everything from your physical, emotional, spiritual and intellectual health.  At The Studio Durham House we offer a range of weekly group classes; including yoga, flexicore, pilates and barre, as well as regular workshops and courses that can support one or more pillars of
your overall holistic health.

In today’s blog we look at the key benefits of taking part in regular group exercise on your health and well-being.

Group training for mental health. 

As far back as the early 80’s scholars were looking at the benefit of physical activity on mental health. Researchers  Folkins & Sime  found that physical fitness training leads to improved mood, self-concept, and work behaviour; whilst the evidence was less clear as to its effects on cognitive functioning, although it does appear to bolster cognitive performance
during and after physical stress. Further research in the mid 80’s by Barre-Taylor, Sallis & Needle suggested that physical activity and exercise probably alleviates some symptoms associated with mild to moderate depression.

Nowadays many organisations promote the benefits of regular exercise on our sense of self, ability to function well individually or in relationships, deal with the ups and downs of life, cope with challenges and making the most of opportunities. Regular exercise has been suggested to give us control and freedom over our lives and give us a sense of purpose and value, which is turn connects us to our community and surroundings.

Exercise and physical health.

In addition to the benefits of exercise on mental health, exercise and physical health are extremely well documented. Exercise, play and sport all constitute physical activity and all have a part to play in your physical health. This can include the management of body composition, the ability to move correctly, and being in control of your body. Furthermore, the exercise has been found to combat health conditions and diseases.

Researchers suggest that no matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular exercise helps prevent or manage many health problems and concerns, including, strokes, high blood pressure, type 2 diabetes and arthritis.

Exercise and intellectual health

Firstly, when you are describing intellectual health you are referring to having the ability to use the resources available to expand one’s knowledge, improve one’s skills, and create potential for sharing with others.

Countless studies have shown that regular physical activity and fine-tuned motor skills benefit cognitive function beginning in infancy and continuing through every stage of our lives.

Neuroscientists have known for decades that brain-derived neurotrophic factor (BDNF) is released during aerobic exercise and stimulates neurogenesis (the growth of new neurons).

This provides you with a much needed boost for the brain regardless of your age or when you start.

Exercise and spiritual health

Finally, despite less scientific research that is available, many individuals and organisations suggest a positive correlation between physical activity and spiritual health. Basic improvements like promoting mindfulness and improving your relationships, it has also been found to make you more sociable and heighten your intuition.  These can be especially prevalent in a group training environment like the one available at the Studio Durham House.

In summary

So, to summarise, any form of activity, be it running, yoga, weight training has been found through research to provide a positive effect on all aspects of your overall holistic health and, no matter who you are, it is not too late to start.