Fitting core work into a exercise plan will give you the biggest bang for your buck in terms of health benefits.

August 8, 2015 August 8, 2015 How should core work fit into your overall exercise plan? Your core muscles are the sturdy link between your lower body and upper body. Every move you make starts in your core or transfers through it. So, a weak or tight core can translate into less power from your arms and legs. Get your copy of Gentle Core Exercises Gentle core exercises are specially designed for people who aren't up to tackling regular core exercises, perhaps because they are out of shape or possibly due to an injury or health problem. This Special Health Report will show you how to build your core with workouts that are gentle and rewarding. You’ll be introduced to more than three dozen exercises designed to strengthen core muscles, increase flexibility and stability, improve balance, and tone your silhouette. It's well worth including core work in your exercise plan. The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services recommend the following well-rounded plan: At least two-and-a-half hours (150 minutes) of moderate-intensity aerobic activity per week, or one-and-a-quarter hours (75 minutes) of vigorous activity per week, or an equivalent combination of the two. (During moderate activity, such as a brisk walk, you can talk, but not sing; during vigorous activity, such as running, you can't say more than a few words without needing to catch your breath.) Strength-training sessions twice a week for all major muscle groups, including your core. Balance exercises. Core work falls under the second and third categories: strength training and enhancing balance. Because many traditional strength training routines don't include core work, your core muscles may not be ready for a strenuous workout right away. A core exercise routine that lets you ease into this training — such as the ones described in our Special Health Report Gentle Core Exercises — will allow you to make progress safely. For more details on exercise plans that can help you get started with improving your core strength, buy Gentle Core Exercises, a Special Health Report from Harvard Medical School. Share this story: Featured in this issue Gentle Core Exercises Featured content: • The importance of your core • Tailoring gentle core exercises to your abilities • Structuring your workout: Four commonly asked questions • Posture and alignment • Choosing which gentle core exercises to do •  ... and more! Click here to read more » Harvard Medical School offers special reports on over 50 health topics. Visit our website at http://www.health.harvard.edu to find reports of interest to you and your family. PHONE ORDERS - please call our toll-free number: 1-877-649-9457. You are currently subscribed to HEALTHbeat as dr.samah.saied.ahmed@gmail.com. EDIT YOUR SUBSCRIPTION PROFILE UNSUBSCRIBE SUBSCRIBE TO HEALTHbeat VIEW HEALTHbeat ARCHIVES Visit our website at: www.health.harvard.edu Email us at: healthbeat@health.harvard.edu FOLLOW US ON:  Facebook Twitter Copyright © 2015 by Harvard University. Harvard Health Publications, 10 Shattuck Street, 2nd Floor, Boston, MA 02115, USA * Please note, we do not provide responses to personal medical concerns, nor can we supply related medical information other than what is available in our print products or website. For specific, personalized medical advice we encourage you to contact your physician.