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 spinal 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. 

Susan Covey is the Acts Baleigh Chase Fitness Director in Easton.

Looking for something new and different? Do you want to get outside and walk but do not feel quite comfortable even when using your cane or walker? Want to learn a new exercise that engages more muscles and burns more calories?

Pole walking could be it! Also called Nordic walking, this exercise program provides a total body workout by combining fitness walking with cross-country skiing using specially designed poles. Pole walking provides strength training and core conditioning while enhancing your posture, balance, and overall stability.  By walking with poles, you can reduce the risk of falling and be able to look around more while walking.  You will also notice a marked reduction on knee, hip and spine stress and you can achieve a more even, fluid, and rhythmic gait using the poles.

Pole walking enhances weight management by burning 40-70% more calories and using 90% of all your muscles than walking without poles! Curious yet? Well, after much research, I purchased a pair of $40 poles for myself, and they really do enhance my walking speed and posture! They are also a must-have for hiking on rocks or other uneven terrain.

Why not step out of your norm? I think you will find that you too can achieve, maintain, even regain mobility and independence with a 30-minute pole walk!

Susan Covey is the Acts Bayleigh Chase Fitness Program Manager in Easton. 

Over the last ten years, the Spy and Londonderry on the Tred Avon have worked together on stories about this unique retirement community that educates both its residents and the community at large. With the new addition of Christine Harrington as Londonderry’s new CEO, it was decided that we would follow Christine as she learns about the nooks and crannies of this beautiful campus.

This week, Christine visits with Londonderry resident Robert Grill. After moving to Londonderry after a successful building construction career in Pennsylvania, one of the things that Robert misses the most is his long association with the Rotary service organization. And with an instinct that he was not the only one in the Londonderry community who missed it, he decided to form a Londonderry auxiliary chapter of the Easton Rotary.

This video is approximately eight minutes in length. For more information about Londonderry, please go here.

Over the last ten years, the Spy and Londonderry on the Tred Avon have worked together on stories about this unique retirement community that educate both its residents and the community at large. With the new addition of Christine Harrington as Londonderry’s new CEO, it was decided that we would follow Christine as she herself learns about the nooks and crannies of this beautiful campus.

This week Christine visits the kitchen and Tavern with Londonderry’s executive chef Chelsea Harris to talk about how she and her team serve three meals a day for the 150+ residents. Christine also talks about the special freedom of creating her own innovative, menu items, and working collaboratively with the community members to offer one of the most outstanding private restaurants on the Mid-Shore.

This video is approximately 11 minutes in length. For more information about Londonderry please go here.

Check out this prescription:  If you have high blood pressure, treat yourself to a few squares of dark chocolate.  How do you like that?  Admittedly, it is rare that chocolate is considered a nutritious food (though it is a plant-based food also called phytonutrient, derived from the cocoa bean.)  In recent years researchers analyzed 15 studies investigating the effect of cocoa on blood pressure and concluded that dark chocolate is rich in chemical compounds called flavanols.  These flavanols have the power to cause blood vessels to dilate, which can significantly reduce blood pressure for people with hypertension.

The researchers even concluded that eating moderate amounts of dark chocolate can lower blood pressure approximately as much as 30 minutes exercise, and that it may reduce the risk of heart attack by about 20 percent over 5 years. Wow!  And guess what else is high in flavanols…Red Wine!  There are other foods containing the mighty compound too, such as cranberries, apples and peanuts that you should add to your diet as well.

Indulge yourself, for your heart, and reap the tasty benefits!

Susan Covey is the Fitness Program Manager at Acts Bayleigh Chase

You may think of stretching as something only necessary for runners or gymnasts. Truth is we all need to stretch to protect our mobility and independence.

Stretching keeps our muscles flexible, strong, and healthy. We need that flexibility to maintain the optimal range of motion in our joints. Without it, the muscles shorten and become tight. Then when you need them for an activity, they are weak and unable to extend. That in turn puts you at risk for joint pain and strain. Healthy muscles also help us with balance problems and prevention of falls.

You do not have to stretch all 600+ muscles in your body. The most critical areas for maintaining mobility are in your lower extremities: calves, hamstrings, hip flexors, and quadriceps. Stretching your shoulders, neck and low back is also beneficial. It is recommended that you stretch, if not every day, then at least 3 times a week for the best results. You may never achieve perfect flexibility as it is a process. It could take months to get tight muscles therefore it could take months to loosen them.

It is recommended to hold each stretch for 30 seconds if possible. You will feel tension during a stretch, but you should not feel pain. Pain is an indication of injury or tissue damage. 

I particularly want to encourage our male friends as men are less likely to include stretching in their exercise routine and are much less flexible as a result.

Keep Moving!

Susan Covey is the Acts Bayleigh Chase Fitness Program Manager in Easton.

 

As Londonderry on the Tred Avon reflects on 2023 and looks ahead to 2024, it is thankful for the dedication and enthusiasm of their team, residents and community partners who all played vital roles in this year’s success. This same team has set the stage for an even stronger 2024.

A few highlighted achievements include:

Londonderry proudly welcomed new CEO, Christine Harrington in September. With Harrington’s extensive experience as both an organizational leader and day-to-day manager in the senior living work field, with over 15 years in an executive role, she has been an ideal fit for the community.“We were thrilled to welcome Christine this past September,” said Rachel Smith, Londonderry’s Sales and Marketing Director. “Getting to know her and witnessing the unique value she adds to our community and team has been a delight. We’re eagerly looking forward to the future and counting on her as an integral part of our exceptional team.”

Londonderry also continued its record of community recognition in 2023 winning Best Retirement/55+ Community in the APG Best of the Best Chesapeake Community Choice Awards and being named a finalist in the Senior Living Category. Other awards included, “Best Residential Community” in Talbot and Dorchester Counties for the fourth year by the readers of Coastal Style magazine as well as  “Best Retirement Community” in What’s Up Eastern Shore magazine.

Also in 2023, Londonderry was pleased to introduce our New Board President, John Flohr along with two new additions to our Board, Steve Cades and Jean Rhian.

Jennifer Hughes, Londonderry Controller, graduated from Shore Leadership, a nine-month program where participants learn through face-to-face discussions with local community leaders and experts from organizations and institutions that shape the region’s economic structure and culture.

On October 19th, Londonderry hosted their annual themed event, with Casino Night being 2023’s theme. The event was attended by more than 100 guests, which included residents, residents’ families, members of the Board of Directors, local elected officials and other community members. Guests walked a red carpet, played table games led by a professional croupier with fun money and were entertained by a live band while enjoying casino-themed drinks and appetizers.

“The accomplishments of this past year are a testament to the dedication of our incredible team members, Board of Directors, residents and supportive community business partners,” said Christine Harrington, CEO. “We are truly fortunate to have so many wonderful people contributing to our commitment of excellence on campus. As we step into 2024, we’re excited to enhance retirement living at Londonderry through innovation and advancement.”

As the new year gets underway, there are ownership opportunities available. To learn more about what residences are available, please contact Rachel Smith, Sales and Marketing Director at [email protected] .