As you probably know, a weak core impacts everyday life…but maybe more than you think.

If basic functional movements like getting out of bed or walking to the car and getting in and out of the car are becoming a challenge or feeling nearly impossible for you, it may be a sign that your core is too weak.

In order to remain mobile and independent, you cannot ignore your core. And crunches are not the only answer. After all, your core is much more than just your abdominal muscles. It includes the gluteal muscles in the butt and hips, the lats and traps in the middle and upper back, and the erector spinae muscles around the spine. Your core is responsible for keeping you upright and this is why poor balance is one of the more obvious signs that your core is weak.

Here are some less obvious signs that you need to watch for:

1. Do you need to use your arms to get out to a chair or bed? If so, it is likely that your core strength is lacking. To transition from lying or sitting to standing, your abdominals and deep core muscles must be able to brace, while your glutes must be strong enough to propel you to your feet. (“4 Sneaky Signs You Have a Weak Core – Silver Sneakers”) (Michelle Barnett, D.P.T.at TRIA Orthopaedic Center)
2. Have you ever caught yourself standing or walking with your lower back arched and your pelvis jutting forward? This is a signal that your core lacks the stability and control to keep your spine in a neutral position. If your core is weak, other muscles will compensate to hold you up but the overarched position will eventually lead to lower back pain.
3. Tilting and swaying while walking is a sure sign that your core is weak. If your obliques are not strong enough to control your torso, your pelvis ends up dropping to one side.
4. Do you hold your breath while performing core exercises? If so, this could be due to a weakness in your diaphragm which works closely with the surrounding core muscles to control movement and breath. Holding your breath increases abdominal pressure while not engaging those muscles for stability.

To help avoid these problems try including the Pelvic Tilt, the Bridge, the Squat, and the Clamshell exercises in your weekly routine. You can find descriptions of these exercises online at Silver Sneakers.

Susan Covey is the Acts Baleigh Chase Fitness Director 

In a world where human beings are inherently social creatures, the value of community and social interaction cannot be overstated. The power of companionship and engagement becomes even more evident as we age, and the consequences of isolation can be profound. That is the Spy’s reason for checking in with Irma Toce, The CEO of Londonderry on the Tred Avon, as part of our ongoing”Ask Irma” series.

This video is approximately 3 minutes in length. For more information about Londonderry on the Tred Avon please go here.

There is a reason why the Peachblossom YMCA family pool is named in honor of Ellen S. Rajacich. At 92 years young, Rajacich has a spirit and energy that puts most people half her age to shame. Despite being a great-grandmother, she still teaches water fitness classes three days a week at the Y, motivating her students to stay active and healthy. Her dedication to health and commitment to helping others achieve their goals has earned her a reputation as a local legend and a true inspiration.

There is another reason Rajacich is so unique, and it started in 1969 when she volunteered to teach a women’s exercise class. She had recently moved to Easton, was raising her children, and wanted something to do. Her husband, Nick, then the Chief Administrator at the Memorial Hospital, encouraged his wife to volunteer at the newly built Y. Rajacich had a nursing degree from John Hopkins and, even though she never practiced nursing, wanted to use her education. “I’ve always been very interested in how the human body works and what you can do to make it work better.” Teaching an exercise class seemed to be a perfect fit. Half a century later, she is still an avid instructor. She is also still a volunteer and has never wanted to be paid for her services. “I was fortunate not to need the money,” she said.  

Easton Y’s Executive Director, Wendy Palmer, is grateful for the many years Rajacich has been a part of the organization. “The YMCA has a long tradition of volunteerism dating back to 1861, and the YMCA will be here long after we are all gone. Ellen continues to lead others in water aerobics, but we all know she leads with love in her heart. I hope her story will inspire others.”

Her story and career as a fitness instructor include over 15 certifications, attendance at multiple conferences and training programs on behalf of the Y, and teaching over 30 different formats of land and water exercises. But it is her expertise in aqua dynamics and deep-water exercise that has kept her attention, and those of her students, since 1986. 

Even today, you won’t find Rajacich at the poolside, shouting instructions. She is in the water, illustrating what to do and working out with the class. She uses water barbells to strengthen and encourages her students to continue attending class. “Working out in the water is a really great form of exercise because you have to overcome water resistance,” she says. Rajacich also sticks by the exercise program that has worked for her classes for over 20 years. It involves raising their heart rate, followed by a workout focusing on the legs, arms, and core.

Gale Shehan, who has been taking Rajacich’s classes for over ten years, said that the message students take away from her classes is that it’s never too late to start and always to keep working on it. “She’s very concerned about our fitness and helping us maintain that. At the end of the class, she will often tell us to ‘fight gravity’ because gravity is what kills us all in the end. We’re all quite devoted to her, and she to us.”

Rajacich’s point of being stronger and healthier extends beyond her class. Sandi Whitehurst, who teaches Deep Water HIIT (High-Intensity Interval Training) at the Y, said, “As a fellow water fitness instructor, I continue to be impressed with Ellen. She is a picture of health and a motivator and mentor.”

Even at 92, Rajacich enjoys being self-sufficient. “I’m capable of anything. I’m capable of taking care of myself,” she said. Despite that determination, her children decided she should stop driving six months ago. Nevertheless, she keeps busy seeing family, sewing, caring for her house, and sailing and racing with her son.

When asked about secrets to her longevity, Rajacich is quick to respond. “My diet consists of meat and potatoes and vegetables. My bedroom is on the second floor of my house, and the only way to get there is to climb the stairs, so I climb. That’s something I also encourage my students: always keep climbing.” 

Anything else, we asked, besides a good diet, fighting gravity, and climbing? Yes, she said, keep smiling.

Now that’s a piece of advice we can all follow.

Val Cavalheri is a writer and photographer. She has written for various publications, including The Washington Post.  Previously she served as the editor of several magazines, including Bliss and Virginia Woman. Although her camera is never far from her reach, Val retired her photography studio when she moved from Northern Virginia to the Eastern Shore a few years ago.. She and her husband, Wayne Gaiteri, have two children and one grandchild.

For many of us, sitting is a huge part of our day. In order to alleviate the physical consequences of being in one place for long periods, consider the following exercises:

ARMS BACK: Sit up tall, bring your arms straight out in front of you. Turn the palms up. Now move your arms away from each other out to the side keeping the hands shoulder height. Now bring your arms back as far as you can and pull your shoulders back sticking your chest out. This stretches the chest and shoulder muscles and strengthens your upper back muscles that get stretched out from being at the computer too long.

NECK PULL BACKS: Stick your neck out and jut your chin forward, then pull the head back as far as possible tucking the chin in. This is strengthening the muscles in the back of your neck that hold you head back where it’s supposed to be instead of jutted forward.

WRIST STRETCH: Extend one arm out in front of you with palm down. Bend the wrist, fingers pointing down and use the other hand to pull those fingers towards you. Repeat on other side.
TWIST: Twist as far as you can to one side like you were trying to look straight behind you. Grab the backrest of the chair and hold there for about 30 seconds. Then twist to the other side and hold.

BRIGHT BREATH: Lift your arms and cross your wrists above your head, fingers pointed up. Bring the back of your head between your arms. You may feel a slight backbend in your upper back. Inhale to a comfortable level. Then begin short, sharp breaths out of the nose with mouth closed.

Remember that when you’re sitting too long especially leaning forward, the pressure in your lower back changes a lot and can lead to back pain. Try to get up every 30 minutes and stand tall or walk around for a couple of minutes to allow the pressure in your lower back to be redistributed.

Susan Covey is the fitness director at Acts Bayleigh Chase in Easton

Heart disease is the leading cause of death for men and women in the United States. Every year, one in four deaths are caused by heart disease. The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions, even for people who already have heart disease.

Only you can change your lifestyle. It’s time to take action and get moving now!

Wear, share and rock your best RED on Friday, February 3rd. Meet in the auditorium at 10:00 and join our group walk around the block, followed by healthy snacks!

Susan Covey is the Fitness Director for Bayleigh Chase in Easton

 

Most of the time, the Spy’s “Ask Irma” column seeks out the unique wisdom of Irma Toce about life after retirement but this time around, we turned the tables around and asked Irma to describe her recent personal journey for her own physical fitness. The CEO of Londonderry on the Tred Avon had typically counted on her lifetime walking habits to keep her body in shape, but having reached a certain age, Irma recently concluded that she had to do so much more to stay fit.

In our Spy chat this month, Irma talks about this lifestyle change and the remarkable benefits it brings with a little more effort and commitment.

This video is approximately three minutes in length. For more information about Londonderry on the Tred Avon please go here. 

For many of us holidays become a mixture of family, traditions, gratitude, giving and, often, challenges too. More than any other time we seem to find ourselves with a few plates in the air. So, in keeping with this theme, I offer a literal juggling challenge.

Juggling is more than just a cool party trick. Keeping a few balls in the air can make our brains and bodies healthier! Any activity that requires you to move in patterns and think about what you are doing are called “complex ideomotor activities.” Ballroom dancing, tai chi and juggling are just a few examples.

Juggling has other benefits as well. It is a form of aerobic exercise which we know improves everyday thinking and reduces dementia risk. It activates coordination and balance skills and keeping an object in the air requires hand-eye coordination too. Juggling makes you think fast; it improves reaction time and your brain’s processing speed, all of which often diminish with age.

Ready? Let’s Juggle!

Gently toss and catch a ball, bean bag or even a scarf in your dominant hand.

Gently toss your object of choice in your non-dominant hand.

Toss it with the dominant hand and catch it with the non-dominant hand.

Now, using two objects, one in each hand, toss the object in the dominant hand toward the non-dominant shoulder while switching the object from the other hand to the dominant hand. Catch the first object with the empty hand.

Continue this circular motion gently catching and throwing with swinging forearms.

Got it? Well, if not, just keep trying! It really is fun, especially if you make it a group event…and your brain will thank you!

Susan Covey is the Acts Bayleigh Chase Fitness Director

As the weather cools, the temptation to move less can be strong. However, we must resist this temptation and strive to stay active no matter the number of daylight hours or less than perfect weather.

Since November is the month that reminds us of all the things in our life we are thankful for, let us make movement one of them. Our bodies were built to move, to walk, to bend, to reach, to stretch. Though everyone may not be ambulatory, chances are there is some part of your body that is still motile. Be grateful for whatever ability you do have and build on that. 

In addition to functional exercises, do not forget how great it is to get out and explore your surroundings. There are many beautiful and motivating places to see in our area and these in themselves are something to be thankful for.

Some of the wonderful adventures awaiting you on the Eastern Shore include Adkins Arboretum, Tuckahoe State Park, Martinak State Park, Pickering Creek, Blackwater Refuge just to name a few. 

How lucky are we to have so many outdoor destinations within an hour’s drive!

Make it your monthly mission to take a hike or stroll through one of our area’s magnificent attractions!

Susan Covey is the fitness director at Acts Bayleigh Chase in Easton.