Kelly Gonzalez
Column Title: Busy Bodies
The Annapolis Capital Gazette Newspaper- Sunday Capital
Health and Fitness
Date Published: April 19, 2009
Morning, mid-day, evening, even late at night, they’re out there. Runners. Since spring has arrived it seems like local runners have been set loose to pound the pavement.
Can you blame them? What better way to shape up for summer than scorch about 100 calories per mile and not pay monthly dues?
If you wish to join the ranks, it’s important to have a little know-how. I’ve seen it occur far too often in the past- the warmer temperatures, budding flowers, and the guilt of a less than active winter causes people to hit the ground running hard, only to be left sore, miserable, and injured. Your running days are over faster than they began. Before you step out the front door take time to plan for success.
Choose Your Shoe
Running is the ultimate recession proof form of exercise. You don’t need much to get started. The most important item: shoes. A common mistake that some individuals make is starting a fresh season with worn out shoes or the wrong type of shoe. This can lead to injuries including the most common ailment of new runners, shin splints- pain along the front of the lower leg.
Visit your local running store where qualified personnel will be able to determine the best shoe for you based on the structure of your foot. The staff should look at the arch of your foot to access whether you need a motion-controlled shoe for overpronation (feet roll inward), a softer midsole for underpronation (feet roll outward), or a basic running shoe with good stability for normal pronation.
Tip: Your feet slightly swell during the day. Shop for shoes later in the day for the best fit.
Dress For Success
Spring temperatures fluctuate and tend to be extremely unpredictable. Aim for comfort and add a few essential items to your wardrobe to be prepared to run in any type of weather.
- Waterproof jacket: Spring showers seem to be in the forecast almost daily in April. A lightweight jacket can help keep you dry and comfortable, and also block the wind.
- Technical running top and shorts: Still exercising in 100% cotton? Cotton absorbs sweat, clings to your body, and can cause chafing. Instead, of cotton, try a dry-tech fabric like Under Armour or Nike Dri-fit that “wicks” the sweat away from your body keeping you dry and comfortable.
- Socks: If shoes are the most important piece of running attire then socks have to be the second. Once again, cotton is not your friend. Feet sweat…a lot. Choose a running sock made from materials like nylon and polyester to wick away sweat and protect your feet from blisters.
- Hat: The temperatures can still be quite chilly this time of year, especially early in the morning. About 70% of body heat is lost through the head. Stay warm and dry by running in a dry-tech hat.
Bottom Line: Choose lightweight clothing that will wick away moisture.
Tip: When getting dressed for a run dress as though the temperature is 15-20 degrees warmer than it actually is.
Support, Socialization, and Stamina
It can be easy to buy the right shoes and dress like a runner, but the most difficult part of beginning a running program is actually doing it! For the first week or two you’re out the door determined to finish the course, but then after a few weeks other priorities become more important, you put your run off until the next day and the next, and before you know it summer is here, the race you wanted to run has passed, and you’re back to square one.
Luckily, there are plenty of running enthusiasts in the area here to help new runners like yourself get started safely, and make exercise a part of your life. Local running groups are a great way to get started. There’s a myriad of benefits to joining a group.
First of all, solo runs can get pretty lonely after a while. A running group is a wonderful way to socialize, meet new people with common interests, and chat during a run. The time flies by. Instead of being just another thing on your to-do list, your weekly runs become a fun social highlight of the week.
Secondly, organizations like the Annapolis Striders offer programs that help beginners build up mileage and stamina safely week by week with a progressive 10-week training program. This year’s program begins Tuesday April 28th at Bates track. The sessions incorporate run/walk intervals preparing you for your first 5k race. By working with a group your workouts are pre-determined, helping you stay on track, avoid injuries from “too much too soon,” and gives you that extra kick in the butt to attend and not fall behind the group.
Fleet Feet in Annapolis offers training programs as well. In addition to their 12- week beginner’s 5k training program beginning on Monday April 20th, called, “No Boundaries Running 101,” they also offer continuing programs so participants can graduate to the next distance working up to a 10k in Running 201 and training for the infamous Annapolis 10 miler in Running 301.
Tip: Some days runs will feel more difficult than others, don’t let this discourage you; it’s important to listen to your body. Instead drop back in the group and run with someone who is a bit slower than you, and help push them along.
To learn more about training programs, weekly runs, races, and all of your running needs please visit the following websites:
- Annapolis Striders: http://www.annapolisstriders.org/
- Fleet Feet Annapolis: http://www.fleetfeetannapolis.com/
This Spring I hope you join the ranks of runners and discover an exercise program that is guaranteed to get you fit for summer, boost self-confidence, and even enhance your social life. It doesn’t cost much to get started. Invest in running today, and experience an enjoyable form of exercise for years to come.
See you on the road.
Making Fitness a Priority
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Thursday, April 16, 2009
Saturday, April 11, 2009
Rainy day home workouts: Don’t let April showers keep you from getting fit for summer
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: April 15, 2009
“April showers bring May flowers.”
Unfortunately, April showers don’t bring the endurance of Lance Armstrong or the body of Heidi Klum. Waking up to gray skies, and threatening rain clouds may be all you need to can your outdoor workout for the day interfering with your fitness goals.
In reality, strong rain showers and spring storms can be dangerous out on the roads. The roads are slick, lightening and strong winds can be extremely hazardous, drivers may not see you as well, and wet socks and shoes can cause nasty blisters.
If it’s just one of those days, don’t sit around until the flowers are in full bloom. Get creative, and stay fit by working out indoors. It can be a nice change of pace, and give you a chance to work on your weaknesses.
Turn on the tube
Perhaps, you have a workout DVD sitting around. Whether it’s a Jane Fonda video from years ago, or Jillian Mitchells latest fat burning session, give it a go.
On satellite TV there’s a channel for everything. Luckily for us fitness fanatics we now have our own television station, FitTV. Check their schedule for workout shows and times at their home page http://fittv.discovery.com/
Laugh it up. Sitcoms are usually 30 minutes long. Make room in the living room and start moving for the entire length of the program. Switch it up between cardio intervals and strength training moves.
It doesn’t take much
When you’re out on the road cycling, running, walking, how often do you hear, “stop and give me 10.” Being stuck indoors leaves you with the perfect opportunity to increase your strength and reduce your risk of injury.
You don’t even have to head for the gym to use the circuit weight training machines. All you need to create resistance is your own bodyweight. Below is a full body strengthening workout.
Perform 2-3 sets of 12-15 repetitions for each exercise. Rest 1-2 minutes between sets and 30 seconds between exercises (only if needed, otherwise complete consecutively in a circuit fashion) Please make sure you are in good health to perform the below exercises.
Push-ups
In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the floor by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count. Perform as many full pushups as possible, when fatigued finish the set by dropping to your knees, but keep your upper body in a straight line as you lower your body towards the floor.
Full Squats
Stand with your feet hip width apart. Sit back and down as if you’re sitting in a chair. Return to the starting position and repeat.
Mountain climbers
In a prone position with your palms flat on the ground jump your right foot forwards toward your right hand and quickly switch bringing your left foot towards your left hand as your right foot goes back to the starting position. Keep alternating quickly for 12-15 reps on both sides. Strengthen your core, scorch calories, and get a cardio blast from this plyometric exercise.
Tricep dip
Using a chair or bench, line the middle of your back on the edge, place your hands on the ledge behind you. Walk your feet out and use your arms to lower yourself down (elbows 90 degrees) and push back up.
Abdominal crunch
Lying on your back with your knees bent at 90 degrees and feet flat on the floor. Curl your upper spine off the floor, squeeze and hold for 2-3 seconds and slowly roll back down. Keep your neck in line with your spine throughout the entire exercise to avoid straining.
Plank
In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.
Beautiful Spring days will be here soon increasing our anticipation for the summer season. For now, we may still be plagued by gray skies, cooler than normal temperatures, and spring showers. No matter what the weather brings, at least your workouts don’t have to suffer!
Busy Bodies Health and Fitness
Date Published: April 15, 2009
“April showers bring May flowers.”
Unfortunately, April showers don’t bring the endurance of Lance Armstrong or the body of Heidi Klum. Waking up to gray skies, and threatening rain clouds may be all you need to can your outdoor workout for the day interfering with your fitness goals.
In reality, strong rain showers and spring storms can be dangerous out on the roads. The roads are slick, lightening and strong winds can be extremely hazardous, drivers may not see you as well, and wet socks and shoes can cause nasty blisters.
If it’s just one of those days, don’t sit around until the flowers are in full bloom. Get creative, and stay fit by working out indoors. It can be a nice change of pace, and give you a chance to work on your weaknesses.
Turn on the tube
Perhaps, you have a workout DVD sitting around. Whether it’s a Jane Fonda video from years ago, or Jillian Mitchells latest fat burning session, give it a go.
On satellite TV there’s a channel for everything. Luckily for us fitness fanatics we now have our own television station, FitTV. Check their schedule for workout shows and times at their home page http://fittv.discovery.com/
Laugh it up. Sitcoms are usually 30 minutes long. Make room in the living room and start moving for the entire length of the program. Switch it up between cardio intervals and strength training moves.
It doesn’t take much
When you’re out on the road cycling, running, walking, how often do you hear, “stop and give me 10.” Being stuck indoors leaves you with the perfect opportunity to increase your strength and reduce your risk of injury.
You don’t even have to head for the gym to use the circuit weight training machines. All you need to create resistance is your own bodyweight. Below is a full body strengthening workout.
Perform 2-3 sets of 12-15 repetitions for each exercise. Rest 1-2 minutes between sets and 30 seconds between exercises (only if needed, otherwise complete consecutively in a circuit fashion) Please make sure you are in good health to perform the below exercises.
Push-ups
In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the floor by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count. Perform as many full pushups as possible, when fatigued finish the set by dropping to your knees, but keep your upper body in a straight line as you lower your body towards the floor.
Full Squats
Stand with your feet hip width apart. Sit back and down as if you’re sitting in a chair. Return to the starting position and repeat.
Mountain climbers
In a prone position with your palms flat on the ground jump your right foot forwards toward your right hand and quickly switch bringing your left foot towards your left hand as your right foot goes back to the starting position. Keep alternating quickly for 12-15 reps on both sides. Strengthen your core, scorch calories, and get a cardio blast from this plyometric exercise.
Tricep dip
Using a chair or bench, line the middle of your back on the edge, place your hands on the ledge behind you. Walk your feet out and use your arms to lower yourself down (elbows 90 degrees) and push back up.
Abdominal crunch
Lying on your back with your knees bent at 90 degrees and feet flat on the floor. Curl your upper spine off the floor, squeeze and hold for 2-3 seconds and slowly roll back down. Keep your neck in line with your spine throughout the entire exercise to avoid straining.
Plank
In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.
Beautiful Spring days will be here soon increasing our anticipation for the summer season. For now, we may still be plagued by gray skies, cooler than normal temperatures, and spring showers. No matter what the weather brings, at least your workouts don’t have to suffer!
Saturday, March 28, 2009
Balinese Spa Experience
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: April 1, 2009
The Balinese Spa Experience
What can $25 get you these days? Perhaps, a nice meal, a new shirt, gas in the tank of your car? Well, in Bali, Indonesia $25 can go a long way. I recently took a week long vacation in Bali- a vacation from living on the Gold Coast of Australia; flying 6 hours from one beautiful place to another. When’s the next time I can catch a reasonably priced flight to Indonesia?
Bali is extremely unique and mystical even, it’s an island based on the concept of karma. As my Balinese friend, Dewa told me, life for the Balinese is “all about balance.” The Balinese treat others and themselves with respect. This means they respect their body and try to live a healthy happy life. It’s no surprise that spa treatments are abundant in Bali.
Bali thrives on tourism, many of the resorts have in house spa centers to accommodate guests on holiday, but even walking down the street the women from the market areas offer cheap spa services such as massage, manicures, pedicures, reflexology, and aromatherapy.
The first spa package (yes, I indulged and had 2. I would have done more if I had the chance) I chose was $250.000 rupiah (IDR), which turns out to be about $23 USD. It included a foot bath and foot massage, aromatherapy massage, chocolate body wrap, and flower bath. My second spa experience included a full body massage and facial; costing only 130.000 IDR (approximately $12 USD). A myriad of health benefits accompany each component of the spa experience.
Foot Bath and Massage
A foot bath and massage helps to relieve stress and invigorate the often ignored overworked muscles, tendons, and ligaments of the feet and lower legs. Just placing your feet in a small tub of warm water promotes calming and relaxation. The use of aromatherapy oils such as peppermint helps re-energize the feet, and stimulate the senses.
To make your own foot bath at home fill a small tub with warm water, choose the oil of your choice, add about 5 drops. Adding a tablespoon of apple cider vinegar helps disperse the oil and also aids in detoxification. Soak for about 10-15 minutes. While you’re soaking your tired feet try to get your loved one to perform the massage!
Aromatherapy Massage
Aromatherapy is defined as the “use of volatile plant oils including essential oils for psychological and physical well being. During an aromatherapy massage a therapist mixes oils, and rubs the oils into the skin to promote well-being.
An aromatherapy massage is extremely beneficial not only because of the benefits of massage like increased circulation to promote healing, the release of toxins, stress relief, and reduced muscle tension, but also because the oils promote mental clarity, balance our moods, and assist in the regulation of hormones.
When the oils are inhaled or enter the bloodstream through the skin they affect the limbic system, which controls emotions and the formation of memories. Therefore, the oils can affect your mental state. Oils, such as lavender, chamomile, or geranium aid in relaxation and stress relief. Grapefruit and ginger promote mental clarity and positivity, while peppermint and rosemary are energizing.
Facial
Sun damage, pollution, stress, and the natural aging process can all affect the appearance of your skin, especially on your face. If you want to keep your healthy glow, and look younger than your years then a regular facial may be just what you need.
Facials are often performed by an esthetician. The spa facial usually begins with a consultation regarding your skin type, needs, and daily care. A facial helps exfoliate the skin, clearing away dead skin cells that can clog pores restoring a healthy glow. Facials that include lymphatic drainage can promote a healthy immune system as well by releasing built up toxins and wastes stored in the lymph nodes around the face and neck.
Body Wraps
There are various types of body wraps. In Bali, I chose the chocolate body wrap mainly because I love chocolate and it sounded much more appealing than a volcano mud wrap.
After my massage, my entire body was painted with a smooth paste that consisted of chocolate, milk, and honey. Most spas use a clay-like mineral based substance with cocoa extract. The language barrier between my Balinese masseuse and myself prohibited me from getting a ton of details. Then I was snuggly wrapped in a thermal blanket for approximately 20 minutes. I must admit I smelled delicious!
Body wraps are known to smooth, firm, and tone skin. Reports claim that body wraps can reduce cellulite, fat, and promote weight loss. Chocolate body wraps are as beneficial to your well-being as they are delicious. The caffeine and polyphenols (antioxidant) from the chocolate is absorbed through the skin and helps fight free radicals. The magnesium, potassium, and calcium help soothe skin and cause a calming effect within the body and mind.
Flower Bath
A flower bath is the perfect ending to a spa experience. It is sheer relaxation to submerge oneself into a warm bath of beautiful flowers and sip ginger tea.
In many cultures the flower bath serves as a spiritual ritual. Water is sacred as it cleanses and purifies the body, mind, and soul. The beauty of the flowers enhances the experience as it uplifts your mood, and promotes positive thinking.
Treat Yourself
You don’t have to be on vacation to treat yourself to a spa experience. (Unfortunately you won’t be able to get the works for $25 unless you’re in Bali.) Reward yourself for all of your hard work, take time to relax, treat yourself and your husband/wife to a couple’s spa day to celebrate an anniversary, birthday, or for no reason at all.
You don’t always need a reasonable excuse to do something good for your mind, body, and spirit. Live in the moment and enjoy!
Busy Bodies Health and Fitness
Date Published: April 1, 2009
The Balinese Spa Experience
What can $25 get you these days? Perhaps, a nice meal, a new shirt, gas in the tank of your car? Well, in Bali, Indonesia $25 can go a long way. I recently took a week long vacation in Bali- a vacation from living on the Gold Coast of Australia; flying 6 hours from one beautiful place to another. When’s the next time I can catch a reasonably priced flight to Indonesia?
Bali is extremely unique and mystical even, it’s an island based on the concept of karma. As my Balinese friend, Dewa told me, life for the Balinese is “all about balance.” The Balinese treat others and themselves with respect. This means they respect their body and try to live a healthy happy life. It’s no surprise that spa treatments are abundant in Bali.
Bali thrives on tourism, many of the resorts have in house spa centers to accommodate guests on holiday, but even walking down the street the women from the market areas offer cheap spa services such as massage, manicures, pedicures, reflexology, and aromatherapy.
The first spa package (yes, I indulged and had 2. I would have done more if I had the chance) I chose was $250.000 rupiah (IDR), which turns out to be about $23 USD. It included a foot bath and foot massage, aromatherapy massage, chocolate body wrap, and flower bath. My second spa experience included a full body massage and facial; costing only 130.000 IDR (approximately $12 USD). A myriad of health benefits accompany each component of the spa experience.
Foot Bath and Massage
A foot bath and massage helps to relieve stress and invigorate the often ignored overworked muscles, tendons, and ligaments of the feet and lower legs. Just placing your feet in a small tub of warm water promotes calming and relaxation. The use of aromatherapy oils such as peppermint helps re-energize the feet, and stimulate the senses.
To make your own foot bath at home fill a small tub with warm water, choose the oil of your choice, add about 5 drops. Adding a tablespoon of apple cider vinegar helps disperse the oil and also aids in detoxification. Soak for about 10-15 minutes. While you’re soaking your tired feet try to get your loved one to perform the massage!
Aromatherapy Massage
Aromatherapy is defined as the “use of volatile plant oils including essential oils for psychological and physical well being. During an aromatherapy massage a therapist mixes oils, and rubs the oils into the skin to promote well-being.
An aromatherapy massage is extremely beneficial not only because of the benefits of massage like increased circulation to promote healing, the release of toxins, stress relief, and reduced muscle tension, but also because the oils promote mental clarity, balance our moods, and assist in the regulation of hormones.
When the oils are inhaled or enter the bloodstream through the skin they affect the limbic system, which controls emotions and the formation of memories. Therefore, the oils can affect your mental state. Oils, such as lavender, chamomile, or geranium aid in relaxation and stress relief. Grapefruit and ginger promote mental clarity and positivity, while peppermint and rosemary are energizing.
Facial
Sun damage, pollution, stress, and the natural aging process can all affect the appearance of your skin, especially on your face. If you want to keep your healthy glow, and look younger than your years then a regular facial may be just what you need.
Facials are often performed by an esthetician. The spa facial usually begins with a consultation regarding your skin type, needs, and daily care. A facial helps exfoliate the skin, clearing away dead skin cells that can clog pores restoring a healthy glow. Facials that include lymphatic drainage can promote a healthy immune system as well by releasing built up toxins and wastes stored in the lymph nodes around the face and neck.
Body Wraps
There are various types of body wraps. In Bali, I chose the chocolate body wrap mainly because I love chocolate and it sounded much more appealing than a volcano mud wrap.
After my massage, my entire body was painted with a smooth paste that consisted of chocolate, milk, and honey. Most spas use a clay-like mineral based substance with cocoa extract. The language barrier between my Balinese masseuse and myself prohibited me from getting a ton of details. Then I was snuggly wrapped in a thermal blanket for approximately 20 minutes. I must admit I smelled delicious!
Body wraps are known to smooth, firm, and tone skin. Reports claim that body wraps can reduce cellulite, fat, and promote weight loss. Chocolate body wraps are as beneficial to your well-being as they are delicious. The caffeine and polyphenols (antioxidant) from the chocolate is absorbed through the skin and helps fight free radicals. The magnesium, potassium, and calcium help soothe skin and cause a calming effect within the body and mind.
Flower Bath
A flower bath is the perfect ending to a spa experience. It is sheer relaxation to submerge oneself into a warm bath of beautiful flowers and sip ginger tea.
In many cultures the flower bath serves as a spiritual ritual. Water is sacred as it cleanses and purifies the body, mind, and soul. The beauty of the flowers enhances the experience as it uplifts your mood, and promotes positive thinking.
Treat Yourself
You don’t have to be on vacation to treat yourself to a spa experience. (Unfortunately you won’t be able to get the works for $25 unless you’re in Bali.) Reward yourself for all of your hard work, take time to relax, treat yourself and your husband/wife to a couple’s spa day to celebrate an anniversary, birthday, or for no reason at all.
You don’t always need a reasonable excuse to do something good for your mind, body, and spirit. Live in the moment and enjoy!
Monday, March 23, 2009
Kid's Fitness and Development Through Sport
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 25, 2009
Kid’s Fitness and Development Through Sport
During my elementary school days March was my favorite time of year. It was the start of lacrosse season. Every year at the end of March Annapolis Recreation and Parks kicked off the St. Mary’s girls lacrosse season with Blue and White Day, a fun-filled day of meeting all the players on various teams, player and coach clinics, picnics, and games.
In the following week, regular practices and scheduled weekend games would begin. I remember the practices always being enjoyable, and the games and weekend tournaments being highlights of my youth. It was carefree; before the pressure of college scholarships and making it to NCAA playoffs was an issue.
As children, exercise is fun rather than a boring chore that we feel obligated to do. The games teach children how to cope with winning and losing, success and failure, and the value of preparation.
It’s important to keep youth sports a fun and memorable experience for children. A bad experience early on can cause a child to shy away from youth sports and other activities, which can ultimately affect their views and levels of physical fitness later in life.
The Benefits of Youth Sports
It’s amazing how much free time children have. A study in child development at Penn State found that by some estimates 50% of children’s waking hours is free time. How a child uses their time “could strongly influence a child’s emotional, academic, and behavioral development.”
Organized sports and hobbies are an excellent way for children to spend their free time, because developmentally, it allows them to practice many real-world situations in a play setting. In sports children are taught the rules and regulations of the game. They must play fair, respect their teammates, opponents, and coaches. They may encounter peer or coach conflicts in which they must resolve in an appropriate manner. They attend practices to develop their skills. They learn that preparation for anything in life is important, and wins and accomplishments must be worked for. Children learn to cope with losing and failed attempts even when it doesn’t seem fair or just to them. They learn how to deal with stress and regulate their emotions.
Through youth sports, children learn about the value of exercise and proper nutrition at an early age. Parents and coaches should emphasize the importance of taking care of your body and how it affects performance. By simplifying concepts and making it fun to learn, adults can help children form the foundation for a healthy lifestyle.
Many studies have proven that participation in youth sports has a positive effect on a students grades and behavior. Those involved in sports throughout childhood and adolescence learn how to properly manage their time, strive for athletic as well as academic and career success, and are less likely to engage in drug and alcohol abuse, early sexual activity, and delinquency.
Keep it Fun
There are many circumstances that can cause a child’s positive experience in youth sports to take a dramatic fall. The Youth Sports Institute at Michigan State surveyed 10,000 kids and found various reasons why they quit sports. Among the top 10 were: loss of interest, not having fun, too much pressure, too much time, and too much emphasis on winning.
It’s necessary to reiterate the positive aspects of sports rather than focus on wins and losses or a child’s performance. The greatest things children receive from youth sports is enjoyment from the activity, self-esteem, friendships, and life lessons. By putting too much pressure on children at an early age can cause them to retaliate and have a negative outlook.
Today, many children do not continue sports throughout adolescence. In fact many adolescents do not engage in any physical activity at all. According to the World Health Organization, “In a comparison of adolescents in 28 countries, U.S. adolescents exercised less and ate more junk food than adolescents in most other countries.”
It’s a million times more difficult to learn to implement a regular exercise program into your daily life as an adult if you have no former knowledge or training. Staying active from a young age, throughout life is the best prevention for disease and injuries.
Make it a Family Affair
Your child’s practice time is a great opportunity for you to work on your fitness as well. Instead of dropping them off at practice, running errands or reading a book in the car, walk around the sports complex, bring some hand held weights and your Ipod and get moving. Make it a social time by asking other mothers to join in. This will help you stay motivated and keep you on track as well as develop a better sense of community.
Find What's Available Near You
Check your local recreation and parks information to find out what leagues and youth sports are available for your child. It’s important to let your child choose the activity that they want to participate in without feeling pressured or guilty. No matter what sport or hobby they take up, it is a time for them to experiment, make decisions, learn, and bond with peers and family.
Good luck to all the youth sports teams this spring!
Busy Bodies Health and Fitness
Date Published: March 25, 2009
Kid’s Fitness and Development Through Sport
During my elementary school days March was my favorite time of year. It was the start of lacrosse season. Every year at the end of March Annapolis Recreation and Parks kicked off the St. Mary’s girls lacrosse season with Blue and White Day, a fun-filled day of meeting all the players on various teams, player and coach clinics, picnics, and games.
In the following week, regular practices and scheduled weekend games would begin. I remember the practices always being enjoyable, and the games and weekend tournaments being highlights of my youth. It was carefree; before the pressure of college scholarships and making it to NCAA playoffs was an issue.
As children, exercise is fun rather than a boring chore that we feel obligated to do. The games teach children how to cope with winning and losing, success and failure, and the value of preparation.
It’s important to keep youth sports a fun and memorable experience for children. A bad experience early on can cause a child to shy away from youth sports and other activities, which can ultimately affect their views and levels of physical fitness later in life.
The Benefits of Youth Sports
It’s amazing how much free time children have. A study in child development at Penn State found that by some estimates 50% of children’s waking hours is free time. How a child uses their time “could strongly influence a child’s emotional, academic, and behavioral development.”
Organized sports and hobbies are an excellent way for children to spend their free time, because developmentally, it allows them to practice many real-world situations in a play setting. In sports children are taught the rules and regulations of the game. They must play fair, respect their teammates, opponents, and coaches. They may encounter peer or coach conflicts in which they must resolve in an appropriate manner. They attend practices to develop their skills. They learn that preparation for anything in life is important, and wins and accomplishments must be worked for. Children learn to cope with losing and failed attempts even when it doesn’t seem fair or just to them. They learn how to deal with stress and regulate their emotions.
Through youth sports, children learn about the value of exercise and proper nutrition at an early age. Parents and coaches should emphasize the importance of taking care of your body and how it affects performance. By simplifying concepts and making it fun to learn, adults can help children form the foundation for a healthy lifestyle.
Many studies have proven that participation in youth sports has a positive effect on a students grades and behavior. Those involved in sports throughout childhood and adolescence learn how to properly manage their time, strive for athletic as well as academic and career success, and are less likely to engage in drug and alcohol abuse, early sexual activity, and delinquency.
Keep it Fun
There are many circumstances that can cause a child’s positive experience in youth sports to take a dramatic fall. The Youth Sports Institute at Michigan State surveyed 10,000 kids and found various reasons why they quit sports. Among the top 10 were: loss of interest, not having fun, too much pressure, too much time, and too much emphasis on winning.
It’s necessary to reiterate the positive aspects of sports rather than focus on wins and losses or a child’s performance. The greatest things children receive from youth sports is enjoyment from the activity, self-esteem, friendships, and life lessons. By putting too much pressure on children at an early age can cause them to retaliate and have a negative outlook.
Today, many children do not continue sports throughout adolescence. In fact many adolescents do not engage in any physical activity at all. According to the World Health Organization, “In a comparison of adolescents in 28 countries, U.S. adolescents exercised less and ate more junk food than adolescents in most other countries.”
It’s a million times more difficult to learn to implement a regular exercise program into your daily life as an adult if you have no former knowledge or training. Staying active from a young age, throughout life is the best prevention for disease and injuries.
Make it a Family Affair
Your child’s practice time is a great opportunity for you to work on your fitness as well. Instead of dropping them off at practice, running errands or reading a book in the car, walk around the sports complex, bring some hand held weights and your Ipod and get moving. Make it a social time by asking other mothers to join in. This will help you stay motivated and keep you on track as well as develop a better sense of community.
Find What's Available Near You
Check your local recreation and parks information to find out what leagues and youth sports are available for your child. It’s important to let your child choose the activity that they want to participate in without feeling pressured or guilty. No matter what sport or hobby they take up, it is a time for them to experiment, make decisions, learn, and bond with peers and family.
Good luck to all the youth sports teams this spring!
Spin Into Spring
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 18, 2009
Spin into Spring
Sweat drips over the handle bar, your leg muscles are on fire, you want to stop, but how can you when you’re so close to the end? You can’t give up. Not far in the distance you can see the top of the hill. Your pedal strokes are forceful…only a few more meters now…go, go, go…then the music stops.
All of a sudden you’re pulled back to reality. The instructor tells the class to release the resistance, sit back, and recover for a few minutes. Welcome to indoor cycling or spinning as it is also called.
Indoor cycling has been around since the 1980s, but in recent years has gained tremendous popularity. Indoor cycling classes are offered at many health clubs around the world. So what is so great about riding a stationary bike?
First of all cycling classes are designed to imitate an outdoor riding experience. Everything from the bike itself to visualizing and mimicking various terrains, to the high calorie burn is included. The bike is relatively simple in design. The main feature is the resistance knob that can be turned to increase or decrease the level of resistance. The seats and handle bar are adjustable for a customized fit and you can either opt for clip in pedals with appropriate cycling shoes or use the pedal cages.
A typical 45-minute cycling class can burn 400-600 calories! Of course, this depends on individual factors and the level of intensity. Don’t be fooled into thinking hundreds of calories are melting away as you visualize yourself on a leisurely ride through the park. You have to sweat. Cycling classes are raved about because they are an excellent form of interval training. Short increments of intense effort through the use of speed, resistance or both followed by a recovery period helps boost your endurance, metabolism, and burn fat. Not only that, but you strengthen your legs, glutes, and hips, which can prevent injury and make you stronger and more fit for outdoor cycling or other activities such as running or walking.
The typical cycling class format is conducted in a group setting with a certified instructor facing the class guiding the ride. The workout includes a warm-up, working portion, cool-down and stretch. During the warm-up the instructor will often go through different positions on the bike including standing, hovering, and sitting, hand positions, comfort and adjustment issues, and how to work with speed and resistance.
The class is performed to music, which is a fantastic motivator. Instructors often try to match the rhythm of the song to the cadence and visual cues of the ride. The working portion usually consists of climbing hills, sprints, tempo, and endurance rides for a length of a song or two followed by a short recovery.
If you’ve never tried a class before or fear that you’re not in shape enough to start indoor cycling think again. The beauty of the class is that you can go at your own pace. You’re in control of the resistance. You can add as much or as little as you like depending on your comfort zone. Often times, instructors will gauge intensity on a scale of 1-10, 1 being the easiest and 10 being the hardest. Some days may be easier than others so listen to your body and progress slowly.
I’ve been a certified Reebok cycling instructor and certified Spinning instructor through Johhny G Spinning for quite a while now. I taught classes throughout college at Johns Hopkins athletic center and at various gyms. One of the best aspects of indoor cycling that I’ve experienced through teaching is that students not only get a physical benefit, but also a mental benefit from the exercise. A sense of achievement is gained after each and every class. By working at high intensities for a certain duration, and visualizing yourself outdoors on a hill, in a race, etc. you are pushing yourself beyond your limits, and are left with a newfound confidence that keeps you coming back for more.
Indoor cycling at the local gym is a great way to stay in shape over the winter months, socialize with friends, and maintain a healthy lifestyle all year round. Spring is right around the corner. This year spin yourself into shape just in time for the start of warmer weather and brighter days.
Busy Bodies Health and Fitness
Date Published: March 18, 2009
Spin into Spring
Sweat drips over the handle bar, your leg muscles are on fire, you want to stop, but how can you when you’re so close to the end? You can’t give up. Not far in the distance you can see the top of the hill. Your pedal strokes are forceful…only a few more meters now…go, go, go…then the music stops.
All of a sudden you’re pulled back to reality. The instructor tells the class to release the resistance, sit back, and recover for a few minutes. Welcome to indoor cycling or spinning as it is also called.
Indoor cycling has been around since the 1980s, but in recent years has gained tremendous popularity. Indoor cycling classes are offered at many health clubs around the world. So what is so great about riding a stationary bike?
First of all cycling classes are designed to imitate an outdoor riding experience. Everything from the bike itself to visualizing and mimicking various terrains, to the high calorie burn is included. The bike is relatively simple in design. The main feature is the resistance knob that can be turned to increase or decrease the level of resistance. The seats and handle bar are adjustable for a customized fit and you can either opt for clip in pedals with appropriate cycling shoes or use the pedal cages.
A typical 45-minute cycling class can burn 400-600 calories! Of course, this depends on individual factors and the level of intensity. Don’t be fooled into thinking hundreds of calories are melting away as you visualize yourself on a leisurely ride through the park. You have to sweat. Cycling classes are raved about because they are an excellent form of interval training. Short increments of intense effort through the use of speed, resistance or both followed by a recovery period helps boost your endurance, metabolism, and burn fat. Not only that, but you strengthen your legs, glutes, and hips, which can prevent injury and make you stronger and more fit for outdoor cycling or other activities such as running or walking.
The typical cycling class format is conducted in a group setting with a certified instructor facing the class guiding the ride. The workout includes a warm-up, working portion, cool-down and stretch. During the warm-up the instructor will often go through different positions on the bike including standing, hovering, and sitting, hand positions, comfort and adjustment issues, and how to work with speed and resistance.
The class is performed to music, which is a fantastic motivator. Instructors often try to match the rhythm of the song to the cadence and visual cues of the ride. The working portion usually consists of climbing hills, sprints, tempo, and endurance rides for a length of a song or two followed by a short recovery.
If you’ve never tried a class before or fear that you’re not in shape enough to start indoor cycling think again. The beauty of the class is that you can go at your own pace. You’re in control of the resistance. You can add as much or as little as you like depending on your comfort zone. Often times, instructors will gauge intensity on a scale of 1-10, 1 being the easiest and 10 being the hardest. Some days may be easier than others so listen to your body and progress slowly.
I’ve been a certified Reebok cycling instructor and certified Spinning instructor through Johhny G Spinning for quite a while now. I taught classes throughout college at Johns Hopkins athletic center and at various gyms. One of the best aspects of indoor cycling that I’ve experienced through teaching is that students not only get a physical benefit, but also a mental benefit from the exercise. A sense of achievement is gained after each and every class. By working at high intensities for a certain duration, and visualizing yourself outdoors on a hill, in a race, etc. you are pushing yourself beyond your limits, and are left with a newfound confidence that keeps you coming back for more.
Indoor cycling at the local gym is a great way to stay in shape over the winter months, socialize with friends, and maintain a healthy lifestyle all year round. Spring is right around the corner. This year spin yourself into shape just in time for the start of warmer weather and brighter days.
Monday, March 9, 2009
Go Nuts!
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 11, 2009
Go Nuts!
I’ve always been a fan of trail mix, although, I’ve always been a picky health conscious eater as well. The general trail mixes sold at convenience stores are not necessarily what I’m looking for. I run into problems finding premade trail mixes that are unsalted, have the nuts and seeds I’m after, don’t contain a ton of chocolate and dried fruit, offer smaller portion sizes, the list goes on and on. This is why I was so happy to find an organic store here in Australia that sells everything from all kinds of nuts and seeds and dried fruit to protein powders and organic seasonings in bulk.
Whenever I’m running errands in town and need a quick snack to keep me energized or preparing for a trip to another part of the country and need something small and filling for the plane ride I stop into Zenergy and visit the owner Jules Stark. Jules is only 26 years old, but has owned the successful store for nearly 5 years along with her mother and sister.
Zenergy’s motto is “buy as little or as much as you want.” The concept is that too often consumers pay too much for expensive packaging. Jules says, at Zenergy, “you help save the earth and your pocket.” Everything is organic and locally grown, which is a huge attraction for health minded people. Plus, you get the amount that you want, whether it’s a handful of almonds as a snack or a container of granola for the family’s daily breakfast.
The store is like a natural and healthy candy store. You have the option to grab a bag and make your own trail mixes. You can mix anything from antioxidant rich goji berries, selenium packed Brazil nuts, to heart disease fighting dark chocolate.
Nuts are Zenergy’s best- seller. Nuts are packed with fiber, protein, antioxidants, and phytonutrients. Nuts are high in fat, but they contain the healthy fats such as monounsaturated and polyunsaturated fats, which help brain function, supports healthy joints, and prevent heart disease.
The greatest thing about forming your own trail mix is that you can get the health benefits of different nuts. Walnuts are rich in omega 3 fatty acids. This can help support healthy brain function and keep you energized and focused. Cashews are a good source of iron and magnesium, which aids in proper muscle function and the absorption of calcium to support healthy bones and teeth. Almonds are an excellent source of protein, vitamin E, potassium and calcium. Studies have shown that eating a handful of almonds a day can help lower bad LDL cholesterol.
Unfortunately, the most common nut, the peanut is not the best option. Peanuts are rich in vitamin E, and do provide healthy fats, and B vitamins, but when compared to other nuts, they don’t offer as much nutritionally.
Adding dried fruit to your trail mix is an excellent way to add antioxidants to your diet, and years to your life. At Zenergy I
prefer the dried blueberries. Blueberries rank as one of the highest sources of antioxidants. Other dried fruit choices that I recommend are cranberries, banana slices, and raisins. Dried fruit offers the same health benefits as the fruit itself, besides the water content. Therefore, you can eat more dried fruit (add a lot more calories and sugar to your diet) then you would if you ate the fruit in its natural form.
For a more filling snack combine a handful of nuts with a piece of whole fruit or raw vegetables and dip. Nuts, seeds, and dried fruit make a fantastic addition to meals. Add more protein fiber, and antioxidants to your breakfast cereal, salads, and baking recipes.
To make your own trail mix I recommend visiting your local grocery store and buying the ingredients in bulk and then mixing the ingredients in portion control sized bags or containers. Opt for raw nuts over salted. Since nuts are high in calories and nutrients, and you don’t need generous amounts to reap the health benefits, the recommended amount is about a handful of nuts per day.
Happy mixing and healthy snacking. Go nuts!
If you would like to visit Zenergy’s website to learn more about their goods and services please go to www. Zenergybulkfoods.com.au
Busy Bodies Health and Fitness
Date Published: March 11, 2009
Go Nuts!
I’ve always been a fan of trail mix, although, I’ve always been a picky health conscious eater as well. The general trail mixes sold at convenience stores are not necessarily what I’m looking for. I run into problems finding premade trail mixes that are unsalted, have the nuts and seeds I’m after, don’t contain a ton of chocolate and dried fruit, offer smaller portion sizes, the list goes on and on. This is why I was so happy to find an organic store here in Australia that sells everything from all kinds of nuts and seeds and dried fruit to protein powders and organic seasonings in bulk.
Whenever I’m running errands in town and need a quick snack to keep me energized or preparing for a trip to another part of the country and need something small and filling for the plane ride I stop into Zenergy and visit the owner Jules Stark. Jules is only 26 years old, but has owned the successful store for nearly 5 years along with her mother and sister.
Zenergy’s motto is “buy as little or as much as you want.” The concept is that too often consumers pay too much for expensive packaging. Jules says, at Zenergy, “you help save the earth and your pocket.” Everything is organic and locally grown, which is a huge attraction for health minded people. Plus, you get the amount that you want, whether it’s a handful of almonds as a snack or a container of granola for the family’s daily breakfast.
The store is like a natural and healthy candy store. You have the option to grab a bag and make your own trail mixes. You can mix anything from antioxidant rich goji berries, selenium packed Brazil nuts, to heart disease fighting dark chocolate.
Nuts are Zenergy’s best- seller. Nuts are packed with fiber, protein, antioxidants, and phytonutrients. Nuts are high in fat, but they contain the healthy fats such as monounsaturated and polyunsaturated fats, which help brain function, supports healthy joints, and prevent heart disease.
The greatest thing about forming your own trail mix is that you can get the health benefits of different nuts. Walnuts are rich in omega 3 fatty acids. This can help support healthy brain function and keep you energized and focused. Cashews are a good source of iron and magnesium, which aids in proper muscle function and the absorption of calcium to support healthy bones and teeth. Almonds are an excellent source of protein, vitamin E, potassium and calcium. Studies have shown that eating a handful of almonds a day can help lower bad LDL cholesterol.
Unfortunately, the most common nut, the peanut is not the best option. Peanuts are rich in vitamin E, and do provide healthy fats, and B vitamins, but when compared to other nuts, they don’t offer as much nutritionally.
Adding dried fruit to your trail mix is an excellent way to add antioxidants to your diet, and years to your life. At Zenergy I
prefer the dried blueberries. Blueberries rank as one of the highest sources of antioxidants. Other dried fruit choices that I recommend are cranberries, banana slices, and raisins. Dried fruit offers the same health benefits as the fruit itself, besides the water content. Therefore, you can eat more dried fruit (add a lot more calories and sugar to your diet) then you would if you ate the fruit in its natural form.
For a more filling snack combine a handful of nuts with a piece of whole fruit or raw vegetables and dip. Nuts, seeds, and dried fruit make a fantastic addition to meals. Add more protein fiber, and antioxidants to your breakfast cereal, salads, and baking recipes.
To make your own trail mix I recommend visiting your local grocery store and buying the ingredients in bulk and then mixing the ingredients in portion control sized bags or containers. Opt for raw nuts over salted. Since nuts are high in calories and nutrients, and you don’t need generous amounts to reap the health benefits, the recommended amount is about a handful of nuts per day.
Happy mixing and healthy snacking. Go nuts!
If you would like to visit Zenergy’s website to learn more about their goods and services please go to www. Zenergybulkfoods.com.au
Core Exercises For a Healthy Back
Kelly Gonzalez
Busy Bodies
Date Published: March 4, 2009
Core Exercises for a Healthy Back
Your mother probably told you not to slouch when you were a kid, and once again she was right. Sitting in front of a computer for hours each day, being hunched over in an uncomfortable chair or moving heavy objects with improper form can eventually do some serious damage.
Examine how you are sitting at this moment while you are reading this article. Are your shoulders hunched over? Is your head cocked to one side? Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.
Statistics have shown that 4 out 5 Americans will experience back pain at one time or another throughout their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility and balance.
The muscles of our “core” consist of all the muscles in the abdominal and lower back areas. These include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae, and the iliopsoas referred to as the hip flexors. By working in unison these muscles provide us with balance, stabilization, and the ability to transfer power throughout the body. Think of all the activities you do in daily life that require a strong core. Dancing, throwing, bending down to tie your shoes, even climbing into bed at night.
Often times when people think of core training they associate it with six pack abs or a flat stomach, but it’s important not to confuse these physical aspects with a “strong” core. Everyone, no matter what your fitness background, age, or limitations can benefit from core training. There are various exercises that can be done to strengthen the core and prevent lower back pain for now and in the future.
A simple ab routine can be mixed into your daily workouts and usually only takes about 10 minutes or so. It’s easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises. A core training routine should target all the muscles of the core to promote balance so while 300 crunches every night is doing something for you; it’s not the most efficient.
To start off, try core training in a circuit fashion going from exercise to the next. Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly allowing each vertebra to roll down gently as you keep your abs tight.
To target your lower abs try leg lifts. Lying down on your back, keep your legs straight and raise them towards the ceiling in a 90-degree angle. Slowly lower both legs just above the ground and pull with your lower abs to bring them back to the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Try to keep the tension on your abs through the entire movement.
For the obliques try the Russian twist. With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs, then twist your torso from side to side.
To isolate the core muscles and tap into the deep transverse abdominals perform a plank. Go into a push up position but place your forearms on the floor. Hold this position for 1 minute or more. Be sure not to let your hips dip and back arch.
While all the above exercises work the abdominals, we must not forget to always work the opposing muscle group, in this case the erector spinae. Many cases of lower back pain and injury result from over training the abs and lack of strength training for the lower back muscles.
A simple exercise to perform is the prone back extension. Lying on your stomach with your arms and toes pointed away from you, lift your shoulders and thighs and knees off the floor so your body is in the shape of a boat, squeeze at the top of the contraction for a second and slowly lower back down and repeat.
Having a strong core is not the only answer to a healthy spine. These muscles must also be flexible. Be sure to stretch your lower back muscles and abs daily, because these muscles are constantly hard at work with every move you make.
Johns Hopkins recently posted a health alert that contained great exercises and stretches for the lower back that will help promote flexibility. The knee pull can either be done more gently or a bit more vigorously as seen in some Pilate practices. To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch; try to focus on your breathing and your muscles will relax. With the knee pull inhale deeply as you draw your knee into your chest and exhale as you gently pull it closer and extend the leg back down.
Your Mom was right about not slouching, but when she told you to “sit still” it’s better for your back if you rebel against this advice. Try to stretch whenever you’ve been sitting in one position for an extended period of time. Lower back stretches can even be done while you’re sitting at your desk or in class. Try twisting your upper body and looking over your opposite shoulder when you’ve been sitting still for more than 30 minutes.
Another great seated stretch for the lower back can be done by extending your legs straight out in front of you and leaning forward while keeping a straight spine. You will feel this stretch not only in your lower back, but also in your hamstrings. Keeping your hamstrings loose is important to a healthy back, because tight hamstrings can cause your body to be pulled out of proper alignment and directly affect the muscles of your lower back.
Rolling your shoulders up and back down your spine can ease tension when you begin to feel antzy, plus even these small controlled movements can energize you by increasing the oxygen to your brain which will help you stay focused.
By strengthening and stretching your core you will be able to become stronger in all movements and build a stronger body. Think of it as training your body for daily life. Being conscious of your posture and movements is the first step towards a healthier spine so listen to your Mother and don’t slouch!
Busy Bodies
Date Published: March 4, 2009
Core Exercises for a Healthy Back
Your mother probably told you not to slouch when you were a kid, and once again she was right. Sitting in front of a computer for hours each day, being hunched over in an uncomfortable chair or moving heavy objects with improper form can eventually do some serious damage.
Examine how you are sitting at this moment while you are reading this article. Are your shoulders hunched over? Is your head cocked to one side? Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.
Statistics have shown that 4 out 5 Americans will experience back pain at one time or another throughout their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility and balance.
The muscles of our “core” consist of all the muscles in the abdominal and lower back areas. These include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae, and the iliopsoas referred to as the hip flexors. By working in unison these muscles provide us with balance, stabilization, and the ability to transfer power throughout the body. Think of all the activities you do in daily life that require a strong core. Dancing, throwing, bending down to tie your shoes, even climbing into bed at night.
Often times when people think of core training they associate it with six pack abs or a flat stomach, but it’s important not to confuse these physical aspects with a “strong” core. Everyone, no matter what your fitness background, age, or limitations can benefit from core training. There are various exercises that can be done to strengthen the core and prevent lower back pain for now and in the future.
A simple ab routine can be mixed into your daily workouts and usually only takes about 10 minutes or so. It’s easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises. A core training routine should target all the muscles of the core to promote balance so while 300 crunches every night is doing something for you; it’s not the most efficient.
To start off, try core training in a circuit fashion going from exercise to the next. Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly allowing each vertebra to roll down gently as you keep your abs tight.
To target your lower abs try leg lifts. Lying down on your back, keep your legs straight and raise them towards the ceiling in a 90-degree angle. Slowly lower both legs just above the ground and pull with your lower abs to bring them back to the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Try to keep the tension on your abs through the entire movement.
For the obliques try the Russian twist. With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs, then twist your torso from side to side.
To isolate the core muscles and tap into the deep transverse abdominals perform a plank. Go into a push up position but place your forearms on the floor. Hold this position for 1 minute or more. Be sure not to let your hips dip and back arch.
While all the above exercises work the abdominals, we must not forget to always work the opposing muscle group, in this case the erector spinae. Many cases of lower back pain and injury result from over training the abs and lack of strength training for the lower back muscles.
A simple exercise to perform is the prone back extension. Lying on your stomach with your arms and toes pointed away from you, lift your shoulders and thighs and knees off the floor so your body is in the shape of a boat, squeeze at the top of the contraction for a second and slowly lower back down and repeat.
Having a strong core is not the only answer to a healthy spine. These muscles must also be flexible. Be sure to stretch your lower back muscles and abs daily, because these muscles are constantly hard at work with every move you make.
Johns Hopkins recently posted a health alert that contained great exercises and stretches for the lower back that will help promote flexibility. The knee pull can either be done more gently or a bit more vigorously as seen in some Pilate practices. To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch; try to focus on your breathing and your muscles will relax. With the knee pull inhale deeply as you draw your knee into your chest and exhale as you gently pull it closer and extend the leg back down.
Your Mom was right about not slouching, but when she told you to “sit still” it’s better for your back if you rebel against this advice. Try to stretch whenever you’ve been sitting in one position for an extended period of time. Lower back stretches can even be done while you’re sitting at your desk or in class. Try twisting your upper body and looking over your opposite shoulder when you’ve been sitting still for more than 30 minutes.
Another great seated stretch for the lower back can be done by extending your legs straight out in front of you and leaning forward while keeping a straight spine. You will feel this stretch not only in your lower back, but also in your hamstrings. Keeping your hamstrings loose is important to a healthy back, because tight hamstrings can cause your body to be pulled out of proper alignment and directly affect the muscles of your lower back.
Rolling your shoulders up and back down your spine can ease tension when you begin to feel antzy, plus even these small controlled movements can energize you by increasing the oxygen to your brain which will help you stay focused.
By strengthening and stretching your core you will be able to become stronger in all movements and build a stronger body. Think of it as training your body for daily life. Being conscious of your posture and movements is the first step towards a healthier spine so listen to your Mother and don’t slouch!
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