Neuro-WHAT???

    In my last post I introduced the principle of neuroplasticity as it appeared in an article in the Denver Post. The article reported a relationship between dancing and a decreased risk of dementia based on the principle of neuroplasticity.

    So, what is neuroplasticity and what does it mean to us? How can we apply it to our everyday lives? Neuroplasticity can actually help improve our mental capacity and physical ability. Neuroplasticity refers to the flexibility of our nervous system to learn new things and allow for change through out our entire lifetime. Our nervous system (which includes our brain) stays healthiest when it is constantly active. Our brains are continuing to make new connections based on our experiences. The term "use it or lose it" certainly applies!

    This may sound like a "no brainer" (please excuse the pun). However, it has only been fairly recent in the field of neuroscience have we discovered that neuroplasticity continues through our lifetime; previous belief had been that it stops at about age 14.

    Okay, so what is the practical application? How can we use this to help our brain stay active and healthy? Introducing new experiences in our lives can be as simple as taking a different route home from work, or going to a different grocery store. All of a sudden, a mundane activity becomes a little more interesting, awakens your awareness, and stimulates brain activity. To take it a few steps further, try a new physical activity that requires engaging your mind, such as dance, Pilates, yoga, tai chi or other martial art. Try new creative activities such as knitting, needlepoint or crochet. Study music, a foreign language, art or poetry. Varying your life's experiences from the very simple to the more complex will help you keep your brain healthy and functioning at a high level.

To review the article from the Denver Post click on http://www.denverpost.com/fitness/ci_17759916

Be healthy!

Cheryl Ilov, PT, GCFP

Dance into health, for your body and your brain!

    I recently read a fascinating article citing the health benefits of dance, which included socialization and improved physical function. As a physical therapist and a classical dancer, that didn't surprise me. The authors also reported that dance-based therapy can improve balance and gait among older adults. Again, no big surprise. However, the most amazing and fascinating correlation between dance and health was the strong link to a decrease in the development of dementia among people who danced. Wow!

    According to the article, a study funded by the National Institute of Aging and published in the New England Journal of Medicine showed a significant reduction of dementia in older adults, up to an impressive 76%! Although other physical activities such as golf, tennis, swimming, bicycling, walking and doing housework were studied, dance was the only activity that had such a strong impact on the decreased risk of dementia.

    The researchers hypothesized that the scientific principle of neuroplasticity was responsible for the relationship between dancing and the decreased risk of dementia. Neuroplasticity simply means that our nervous system is always capable of changing, learning new things, making new neural connections and even growing new neurons during the entire course of our lifetime. The combined effects of socialization, learning new dance steps, challenging balance, coordination and proprioception while also listening to music stimulates the brain and awakens the nervous system.
   
    As a dancer, I found the article fascinating and the results compelling. However, as a physical therapist, I firmly believe that any form of physical activity is not only beneficial to our physical health, but also has a positive effect on our mental, emotional and psychological well being, including our cognitive function. On the other hand, it might be time to sign up for that dance class you've always wanted to try. It's never too late, you're never too old, and you may be surprised how good it feels. 

    Do it not only for the health of your body and your brain, but for the love of dance as well! 

Be healthy!    
Cheryl Ilov, PT, GCFP

From crunch to dead bug......

    Let's combine the exercises from my 2 previous posts. Many core exercises (as are done in Pilates) start from a position called the "dead bug". Although beginners frequently struggle with this position, we already have a strong foundation on how to properly activate your core muscles and to isolate your transverse abdominus. (Please refer to my previous posts if you are new to my site, or you may want to to review them for a a quick refresher if you already have been following along).

    Lie on your back with your knees bent and your feet flat on the floor. Breathe in. As you breathe out, pull the lower abs firmly up and into the front of your spine. Breathe in, keeping the deep contraction of the lower abs. The next time you breathe out, slowly lift one leg off of the floor with the knee bent, to a 90/90 position. That is, the knee is directly over the hip joint and the lower leg is parallel to the floor. Breathe in, keeping the abs pulled in. As you breathe out, slowly lift the other leg to the 90/90 position as well. Do not rock the pelvis in any direction as you carefully lift each leg. Breathe in as you raise both arms toward the ceiling. As you breathe out, press the arms down to the floor as you lift your head up to look between your knees. Breathe in as you hold the position, breathe out as you slowly lower yourself down.

    A few important points to remember: Use your eyes to help you lift your head off of the floor. Always exhale with the movement to help you deeply contract your abs. Move with concentration, control, and use the breathing to help you. (Again, these are 3 of the 6 basic principles of Pilates). Stop this exercise if it causes pain or discomfort. You may want to consult with a licensed physical therapist or qualified Pilates instructor for assistance.

This concludes my series on core strength. Thank you for joining me, and I wish you all the best in developing your "girdle of strength"!

Cheryl Ilov, PT, GCFP                        

Core strength.....

    We have all heard of the term "core strength". But what exactly does it mean? Basically, having a strong core means developing the abdominal muscles that support our low back. A strong core helps to stabilize our spine and pelvis, decreases low back pain, protects our low back from injury, flattens our stomach and trims our waistline. In Pilates, we often refer to our strong core (or center) as our "girdle of strength".

    So, how can we develop this girdle of strength? Let's begin with a simple (but not necessarily easy) exercise to activate the lower abdominals. Sit on the edge of a firm chair with your feet on the floor. Bring your attention to your lower belly. Notice how the belly pouches out a bit as you inhale, and comes in slightly as you exhale. Breathe in and out a few times until you feel the movement. Then, the next time you breathe out, gently but firmly pull your belly up and in toward the front of your spine.

    You should feel a flattening and tightening of your lower abdominals as well as a lengthening of your spine. Feel yourself getting taller as you do a few repetitions. The contraction is not a shortening or "bearing down" movement; it is up and in, without rounding or arching your back. The rest of you should stay relatively relaxed, so you truly are isolating the abdominals.

    You can practice this exercise several times a day, just a few repetitions at a time, anytime you find yourself sitting at work, at home, in traffic, etc. Soon you will develop a heightened sense of awareness of your core muscles and may even note that your posture is improving. You will notice that your abdominals will feel stronger and your stomach will appear flatter. Most of all, you will have developed an internal girdle of strength that will protect your back and prevent future injury.

Be healthy!
Cheryl Ilov, PT, GCFP   

Play at work.....

    Last week I offered some suggestions on how to incorporate more exercise into your daily routine at home. Just a few minutes of exercise each and every day can have a huge positive impact on your overall strength, flexibility, health and well-being.

    However, incorporating more physical activity at work may be a bit more challenging depending on your work environment and job-related activities. And, unlike your home environment, you may not be the person in charge. So, what can you do?

    If you have a sedentary job, try doing isometric exercises while sitting at your desk. Abdominal contractions, gluts, quads and hamstring sets as well as ankle pumps can be very effective and easily done in a chair.

    Speaking of chairs, really slow down when you get up and down from your chair. Feel your weight shift over your legs and feet, gently contract your abs and gluts as you slowly straighten your legs and come to your full height. The simple act of getting up and down from a chair using this much focus and attention can improve your strength, balance and posture.

    Stretch your back, neck and shoulders often during the day, especially if you do a lot of computer work. Do a few mini-squats in the break room. Go for a 20 minute walk during your lunch break. Use your imagination, and consider recruiting a co-worker to support each other and come up with creative ideas.

    If you have a job that is active or physically demanding, the best thing you can do for yourself  is to be meticulous about using good body mechanics. Healthy ergonomics will not only prevent injuries, but will improve your posture, strength, flexibility and decrease aches, pains and fatigue at the end of a long day.

    If you are fortunate enough to work for a company that has a wellness program, take advantage of this terrific benefit. If not, perhaps you and your colleagues can request a series of "wellness inservices" from a variety of different health care specialists to give presentations on how to achieve fitness, health, balance and wellness. The possibilities are endless!


Be healthy!
Cheryl Ilov, PT, GCFP

A New Year........

    As I was driving home a few days ago, I saw a sign in front of a local health club boldly advertising "A New Year, A New You"! I was struck by the implication that the "old you" wasn't good enough, and if you would join this gym, you would be transformed into the "you" that the health club thought you should strive to be. I started wondering how many of us made New Year's resolutions to join a gym (or actually go if you already have a membership), exercise more, get into better shape and transform ourselves into a stronger, healthier person in 2011.

    Here we are, already in the second month of the New Year. Our resolutions may have sounded quite reasonable during the festivities of the holiday season, but now it's February. The cold bleak weather, demands of work, family and the reality of time constraints may sabotage our efforts to achieve our goals. Perhaps we are even overwhelmed by our goals and have already given up.

    But here's another idea: why not change your strategy to make your goals more achievable? Start with small, simple changes at home and at work that could easily be incorporated into your daily routine. Just a few minutes of exercise each and every day can have a huge, positive impact on your strength, flexibility, overall health and fitness.

    Let me give you a few examples. Keep a set of light weights at home for your arms and shoulders. Do a few mini squats and lunges for your hips, thighs and buttocks. Sit and gently bounce on an exercise ball while watching TV to improve your posture, balance, stimulate circulation and strengthen your low back and abdominal muscles.

    While doing household chores, slow down and really focus on the quality of your movements as you move about your work. The simple act of cleaning the kitchen then turns into an opportunity to improve your gait, balance, strength, flexibility, posture, body awareness and body mechanics. And it surely makes cleaning the kitchen more interesting! The possibilities are endless. Use your imagination; be creative and design a program that is unique for yourself. Make it fun, playful and interesting.

    Remember, if it's physical, it's therapy, and every move counts!

Be healthy!
Cheryl Ilov, PT, GCFP