Holistically Keeping a Strong Core

April’s Integrated Spotlight

BY JODI DIEKER

When we talk about your body’s core, we’re referring to your torso—the muscles in your abdomen, lower back, and pelvis. This group of muscles is responsible for your stability, posture, and balance. While ab exercises are incredibly important, maintaining a healthy core goes beyond just strengthening those muscles. A strong core is not only physical—it also includes mental and emotional well-being. So, let’s explore how we can care for our cores holistically—mentally, emotionally, and physically.

Mentally
A strong core isn’t just about physical strength; it’s also about mental resilience. One of the most important aspects of mental core strength is building and nurturing the virtues of grit and resilience. The best place to learn more about this is in my other article this month, “The Virtues of Endurance”. 

Emotionally
Your emotional core is rooted in your heart, and it’s essential to make sure we are respecting our heart’s needs. One of the most significant ways to do this is by establishing and maintaining healthy boundaries. As Dr. Henry Cloud and Dr. John Townsend define, “Boundaries define us. They define what is me and what is not me. A boundary shows me where I end and someone else begins, leading me to a sense of ownership.” When we have clear boundaries, we are better able to care for ourselves and show up for others in a way that is authentic and sustainable.

Setting emotional boundaries involves recognizing what you need to feel safe, respected, and valued. It could mean learning to say no when you’re stretched too thin or asking for support when you’re feeling overwhelmed. By honoring your boundaries, you strengthen not only your emotional health but also your relationships with others. This month, consider how you can nurture your emotional core by focusing on your personal needs. Plan some time for yourself, whether that’s for self-care or spending quality moments with close friends and family.

Physically
And of course, we can’t forget about physical core strength. Our abdominal muscles are the foundation of overall body strength, supporting our spine and enabling us to move with greater ease. Strengthening your core isn’t just about doing endless crunches—it’s about engaging in exercises that focus on stability, balance, and flexibility. Consider adding exercises such as planks, Pilates, or sit-ups to your routine, or if you prefer, join one of our mat classes that target core strength.

Fueling your body is also key to maintaining a strong physical core. Eating nutrient-dense foods, especially those high in protein, will help build and repair muscle. Foods like quinoa, chicken, fish, and legumes are great for supporting muscle growth and recovery. When you nourish your body properly, you’ll feel stronger and more energized to tackle your daily activities with ease.

Final Thoughts
A healthy, happy core isn’t just about doing a few exercises or eating well. It’s a holistic process that involves taking care of yourself mentally, emotionally, and physically. This month, focus on strengthening all areas of your core. Whether that’s fostering meaningful relationships, setting healthy boundaries, or committing to regular physical activity, each step you take will contribute to a stronger, more resilient you.

Remember: true strength comes from a balanced approach to all aspects of your life. Take care of your core—it’s the foundation for everything else.