“Core stability” describes the ability to control the position and movement of the central portion of the body or the trunk. Core stability training targets the muscles deep within the abdomen. These muscles connect to the spine, pelvis and shoulders which assist in the maintenance of good posture and provide the foundation for all arm and leg movements. Simply stated, good core stability helps prevent injury and aids in daily active living. The biggest benefit of core training is to develop functional fitness – activity that is essential to both daily living and regular activities. The trunk region of the human body is considered to be the ‘power house’ meaning that power is derived from here. A properly conditioned core helps to control that power, allowing for smoother, more efficient and better co-ordinated movement in the limbs.

We tend to live in a society where we work the muscles on the front of our body more than the muscles on the back of our body. For instance the quadriceps, the muscles found on the front of the thigh, are typically stronger than the hamstrings which are found on the back of the thigh. The pectorals, muscles of the chest, are usually overdeveloped and the muscles of the upper back underdeveloped. This also holds true for our core. Believe it or not the abdominal muscles alone are overrated when it comes to real core strength. Biomechanically, the abdominal muscles have very limited and specific action. The core actually consists of many different muscles that stabilize the spine and run the entire length of the torso. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing activities and protects the back. Conditioning programs must target all of these muscles to prove effective and prevent injury. For example, the weakest and most injured area for most golfers is the lower back. The reason: the golf swing. The golf swing puts tremendous stress on the back due to the torque (turning) of the upper body over a stable, fixed lower body. If you are weak in this area, the likeliness of injury is greatly increased. The good news is that injury can be significantly decreased by strengthening your core. Activities such as yoga and pilates are known for improving the strength of both your abdominals and the core stabilizers in your back. There are also many other fitness classes that are designed to target these areas of the body.

Try this simple exercise at home to help improve the strength of your core:

The Plank: Start by lying on a mat or towel on your belly with your legs straight out behind you. Bending your elbows at 90 degrees, place them on the floor directly under your shoulders and gently lift your body off the mat balancing on your knees. Hold for 30-60 seconds. For more intensity lift your knees off the floor and balance on your toes. It is very important not to hold your breath while doing any kind of exercise – especially core exercises. Breathe slowly in through the nose and out through the mouth. Repeat 3-5 times.

When purchasing footwear keep these points in mind:

Have both feet measured when standing. Heel to toe (overall length). Heel to ball (where your foot bends) and width. Keep in mind that feet change with age, weight gain, pregnancy and hormonal changes.

One foot is often bigger than the other. Fit to the largest foot.

Try on both shoes, walk around and be sure that the footwear is comfortable immediately.

Don’t rely on the shoe “stretching” or breaking in the shoe. This occurs at the expense of your foot health.

Footwear should fit well in the front, back and sides.
You should have ½” of space between the end of your longest toe (this can often be your second toe) and the end of the footwear when standing.
The widest part of your foot should match the widest part of the shoe.
You should be able to pinch approximately 1/8” to ¼” of material in the upper of the shoe. Your footwear should be the same general shape as your foot.

Keep in mind that shoe size will vary in length, width and volume between manufacturers and various styles of shoes. Always ensure that the fit and feel of the shoe is comfortable when buying new shoes rather than relying on the size.

Make sure that your footwear is offering optimum support. You should not be able to compress the heel counter or easily twist the shoe.
The shoe should be thick, wide, square to rounded, stiff with only flexibility at the flex point (which is at the ball of the foot) or a rocker sole at the ball. Laced up shoes, rather than slip on shoes, offer the best adjustability feature and will keep your footwear on more effectively while allowing for an optimum fit.

Ensure that you are wearing the appropriate shoe for the activity that you are performing. If you are involved in a lot of walking, you should wear a running shoe or a high end and supportive walking shoe. A cross trainer style of shoe is not appropriate for walking. If you are playing racket ball sports, you should be in a court shoe that is designed for side-to-side movement, etc. Choose supportive footwear for the house such as a supportive sandal.

Make sure that you replace your footwear often. Factors such as
activity level, weight, variety of shoe selection and walking surfaces
will affect the life of your footwear. Ensure that you replace your footwear at least every 8 to 12 months depending on the above-mentioned factors. Check for sole wear and distortion of the upper material.

There are occasions when dressier shoes must be worn. Simply limit excessive walking during these times and keep the duration and frequency to a minimum. Foot care and comfort should be a priority during the more active times of your life.

Promoting and maintaining a healthy and active lifestyle begins with strong foundations from the foot up!

For further information on your footwear needs, please contact your local Certified Pedorthist, Lise Dallien of Orthoquest Pedorthics, at 860-4181.

Orthoquest Pedorthics is a medical company that evaluates foot posture and analyzes how people walk in order to determine whether improper movement is contributing to pain that may be experienced in the feet, ankles, knees, hips or back.  Custom foot orthotics (devices worn in shoes) can help alleviate pain if improper alignment is evident.

Ovarian cancer is the fifth leading cause of cancer deaths in women. Unfortunately the exact cause is usually unknown. The risk of developing ovarian cancer appears to be affected by several factors including the number of children a woman has, early age at first pregnancy, older ages of final pregnancy and the use of low dose hormonal contraception. These factors have been shown to have a protective effect against ovarian cancer. Furthermore, try to avoid smoking and second-hand smoke. Smoking is the most significant risk factor for cancers that we can reduce. Eat your fruits and veggies! Fruits and vegetables are rich in antioxidants which repair our damaged cells. Green veggies and orange and yellow fruits and veggies are best. The Canadian Cancer Society also recommends exercising 30 minutes a day, 5 days a week to prevent cancer. If you cringe at the word exercise, check out these fun forms of fitness - you won’t even know you’re exercising!

Walk, Walk, Walk - Walking has many health benefits including cancer prevention. If you don’t like the treadmill, walk outdoors. Make it a family event! Exercise is important for children too!

Yoga - Yoga is aimed to unite the spirit, mind and body. If you have never done yoga before why not take a beginner yoga class. It is a great form of exercise that increases your flexibility, increases lean muscle mass and helps detoxify the internal organs.

Dance like no-one is watching! - Dancing is a great form of exercise. You can dance in the privacy of your living room, or go to a club. If you have two left feet, try a dance class! Learn salsa, ballroom dancing or even hip-hop! There are so many types of dance to learn, you can't go wrong.

Swimming - When you swim you work out all muscles of the body and it can be very cardiovascular! Try an aqua-fit class for a great workout.

Hiking - If you like the outdoors you’ll love hiking! Set a goal for yourself like distance or the amount of time you hike during each session. Not only are you challenging yourself, you are getting one of the best ways to get in shape!

Ice Skating - Strap on a pair of skates and hit the ice! If you don’t like the cold, get a pair of Rollerblades and take it outdoors. Make sure you have protective gear like a helmet, knee pads and wrist guards.

Take a fitness class - Enjoy great camaraderie in a social environment. You will experience variety in your workout because there are so many different classes to choose from such as indoor cycling, boot camp, BOSU, pilates, step and sculpt.

It never fails: about four weeks after making a New Year’s resolution to start exercising, most people lose motivation to continue. We become frustrated and less focused and fall into a trap of being less active and eating an unhealthy diet. It is crucial to overcome this lack of motivation in order to achieve long-term health and fitness goals.

The first step in achieving exercise motivation is to determine what your goals are. The best type of goals are SMART goals that is, goals that are Specific, Measurable, Attainable, Realistic and Timely.

Specific: A specific goal has a much greater chance of being accomplished than a general goal. Identify the who, what, where, when and why and go from there. For instance, a general goal is ‘to get in shape’ and a specific goal is ‘to join a health club and exercise 4 times a week’.

Measurable: Establish concrete criteria for accomplishing your goals. To determine if your goals are measurable ask yourself questions such as how much, how many, and how will I know when it is accomplished.

Attainable: When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You can attain most any goal you set when you plan your steps wisely and establish a time-frame that allows you to carry out those steps.

Realistic: Be realistic in your goal setting. This is so important in the process. Goals have to be both possible and realistic for you to be able to achieve them. Your goal is probably realistic if you truly believe that it can be accomplished.

Timely: A goal should be grounded within a time-frame. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. However, if you anchor it within a time-frame, "by May 1st", then you've set your mind into motion to begin accomplishing the goal.

The second step is to be creative with your exercise program. Getting on a treadmill every time you exercise probably isn’t going to keep up the necessary motivation. Try a group fitness class or hire a personal trainer to add variety to your routine. If you are still having difficulty, find a workout partner – someone who will hold you accountable for your actions.

Commitment is the last and final stage to achieving exercise motivation. Commitment ignites action. Action leads to success. Sometimes we forget why we are doing the things we are doing. Take time to write a list of reasons to remind yourself why you want to accomplish your goals. If you feel as though you are about to slip, or quit, look over your list and really ask yourself what you are made of.