GRAND Magazine - Fall 2024 - 35

healthy balance
Why are our core
muscles key to
movement?
The core muscles are essential to
moving, preventing falls, maintaining
balance, and feeling confident.
Using core muscles also facilitates
moving our limbs quickly without
compensating with weaker muscles
that get exhausted and cause
many aches and pains. For example,
our shoulders and arms move more
quickly when our core muscles hold
the torso and spine in place. Without
core stability, we compensate by
using the trapezius muscles on the
top of the shoulders to extend or lift
our arms. Many people report excessive
tightness, aching, and strain in
the neck, traps, and shoulder joints.
Engaging the core muscles goes beyond a structured
exercise routine. Daily tasks offer abundant
opportunities
to strengthen
the core, greatly
enhancing our
balance and
overall well-being.
When we
bend down,
whether to tie
a shoe or pick
something up,
35 GRAND FALL 2024
we're not just using our lower back;
our abdominal muscles are also hard
at work if we are aware of engaging
them, making this simple act a core
activity. If we consciously tighten
those abdominals and get them to
work, we gain and maintain core
strength.
Similarly, turning to look over a
shoulder involves our cervical muscles
and utilizes the core muscles
along our spine and sides of the
body. Such rotational moves are typical
daily and underscore the importance
of knowing and using your
core as you move. Engaging those
muscles as you rotate creates stability
so you can balance and not fall or
strain a neck or back muscle because
you didn't use all the supportive core
muscles in your movement.
* Using our core makes everyday movements
easier.
* We have less pain and discomfort as we move.
* We can engage in more active leisure activities
that energize our body, mind, social interactions,
and spirit!
Recognizing and seizing opportunities to strengthen
the core by using them daily can substantially enhance
our balance, stability, and quality of life. It's not just
about the moments we set aside for formal exercise;
it's about integrating core engagement into every
movement we make, transforming the mundane into
the meaningful.
Strategies for creating a routine to
improve your body and mind
Creating a new routine isn't as simple as flipping
a switch; it requires a concerted effort to break old
habits and establish new ones that promote overall
well-being.
We're often creatures of habit, making it challenging
to incorporate meaningful changes into our daily
lives. However, with the right approach and a bit of
determination, it's possible to create a solid routine
that supports your physical and mental health. To help
you with this process, I've compiled some practical
tips and tricks designed to make it easier and more
manageable.
Tip 1: Decide on a goal
Keep it real-set goals you can accomplish, not ones
that leave you feeling defeated.
This article is based on the book Balance for
Seniors - Understanding Aging and Exercise
for Core, Flexibility and Stability.
Continue reading here
Susie Vanderlip is author of the recently
published book and eBook, Balance for
Seniors - Understand Aging and Exercises
for Core, Flexibility, and Stability, available
now on Amazon. She considers herself
a " body mechanic " as she has 50 years
of background teaching yoga, dance
and Zumba Gold helping young and old
learn to how to move their bodies in
healthy ways.

https://www.facebook.com/GRANDmagazine https://www.amazon.com/Balance-Seniors-Understand-Flexibility-Invigorate-ebook/dp/B0D14N3YC2?&linkCode=ll1&tag=grandmagazi0d-20&linkId=6655a7a5f7081e1bf24b899b7dc8d9c3&language=en_US&ref_=as_li_ss_tl https://www.amazon.com/Balance-Seniors-Understand-Flexibility-Invigorate-ebook/dp/B0D14N3YC2?&linkCode=ll1&tag=grandmagazi0d-20&linkId=6655a7a5f7081e1bf24b899b7dc8d9c3&language=en_US&ref_=as_li_ss_tl https://www.amazon.com/Balance-Seniors-Understand-Flexibility-Invigorate-ebook/dp/B0D14N3YC2?&linkCode=ll1&tag=grandmagazi0d-20&linkId=6655a7a5f7081e1bf24b899b7dc8d9c3&language=en_US&ref_=as_li_ss_tl https://www.grandmagazine.com/2024/11/healthy-balance-the-move-method/ https://www.amazon.com/Balance-Seniors-Understand-Flexibility-Invigorate-ebook/dp/B0D14N3YC2?&linkCode=ll1&tag=grandmagazi0d-20&linkId=6655a7a5f7081e1bf24b899b7dc8d9c3&language=en_US&ref_=as_li_ss_tl https://www.amazon.com/Balance-Seniors-Understand-Flexibility-Invigorate-ebook/dp/B0D14N3YC2?&linkCode=ll1&tag=grandmagazi0d-20&linkId=6655a7a5f7081e1bf24b899b7dc8d9c3&language=en_US&ref_=as_li_ss_tl https://www.amazon.com/Balance-Seniors-Understand-Flexibility-Invigorate-ebook/dp/B0D14N3YC2?&linkCode=ll1&tag=grandmagazi0d-20&linkId=6655a7a5f7081e1bf24b899b7dc8d9c3&language=en_US&ref_=as_li_ss_tl https://www.amazon.com/Balance-Seniors-Understand-Flexibility-Invigorate-ebook/dp/B0D14N3YC2?&linkCode=ll1&tag=grandmagazi0d-20&linkId=6655a7a5f7081e1bf24b899b7dc8d9c3&language=en_US&ref_=as_li_ss_tl

GRAND Magazine - Fall 2024

Table of Contents for the Digital Edition of GRAND Magazine - Fall 2024