A lot of people think ‘core muscles' refers to just their abdominal muscles that can give you a six-pack. But ‘core' includes all muscles in the trunk, and they're vital to help with stabilising and moving the spine and pelvis.

Also, a strong core is a prerequisite for preventing injury, enhancing sports performance, improving balance and proper training and development.

However to maximise core strength, working just one or two isolated groups of muscles isn't enough. You need to focus on exercises that work several muscle groups such as squats, lat pull downs, bench press and shoulder press. Also, fit ball exercises are particularly useful as they provide an unstable platform that makes you recruit more core muscles.

Core exercises are also a brilliant way to support your back and spine. By incorporating core exercises and stretches into your daily routine, you not only strengthen your muscles and protect your spine but also increase your flexibility.

Performing core exercises daily need not take all day. But during your workout routine, your core should be activated in order to protect your spine during your regular workout. In order to activate your core, think of bringing your belly button inwards towards your spine and use your pelvic floor muscles. In fact, the overall importance of these core muscles is lost with their more common name, ‘toilet muscles'.

Information extracted from Simply Better, published by SLM.

According to recent research, drinking low fat milk after exercise is as effective as drinking sports drinks to aid recovery, build muscles and rehydrate. Accredited Sports Dietician and Dairy Australia spokesperson, Glenys Kerrins explains, "When we sweat we lose essential electrolytes such as sodium, calcium and potassium. Milk is a natural source of electrolytes, containing more of each of these minerals than many sports drinks."

The greatest benefit comes from consuming around 50 to 75 carbohydrates (around four glasses) within 30 to 45 minutes of finishing your workout. Four glasses may be a bit much for some. Nevertheless a wholesome glass of milk after your workout could easily replace a large coffee or two.

Information extracted from Simply Better, published by SLM.

It's amazing to think that the most important organ in our body is the one we barely give a second thought to – the brain. Our brain controls all conscious and unconscious thought and bodily functions. So it makes sense that we should do everything in our power to ensure our brains stay healthy.

Healthy diet, healthy brain
Scientific evidence indicates a healthy diet long term helps maintain brain function, slow memory decline and reduce risk for Alzheimer's disease. Make choices that involve fresh fruit and vegetables, unprocessed foods, low fat and salt, and increased variety. Aim for 30 different food types per day (this includes herbs, oils and spices).

Healthy body, healthy brain
Increasing your heart rate gets the blood flowing through all parts of your body, especially your brain, nourishing the cells with nutrients and oxygen. Increased exercise is associated with decreased risk of dementia.

Challenge yourself
Research shows that when it comes to the brain, ‘use it or lose it' definitely applies. Mental stimulation increases the brain's neuron pathways. Think of them like a track through the bush – if nobody uses it, the plants will take over and the track will disappear. The more it is used, the more defined it becomes and the easier it is to use.

Information extracted from Simply Better, published by SLM.

Our feet – we neglect them, ignore them and often mistreat them, until something goes wrong and we realise just how much we need them. Feet absorb our weight, cushion us from the pressure of movement and enable us to get through the day. Yet they are often under stress, both at work and at leisure, and most of us ignore the tell-tale signs of advancing problems. Pain in the knees, back and legs can often start with the feet, but may not be correctly attributed until too late, when chronic conditions have developed.

Generally, what is good for our overall health is also good for our feet – healthy eating and regular exercise. Because of the number of bones in the foot, calcium intake is especially important. Walking is one of the best exercises for feet, and although walking barefoot helps to strengthen foot muscles and straighten toes, it is not always practical. Feet can swell during sustained walking by up to a full shoe size, so walking shoes should be a larger than normal size so that healthy blood flow can be maintained. Exercise shoes should be properly fitted by experts, whatever training you do.

So stay on your toes about the health of your feet. And if you suffer strains or injuries when exercising with the correct footwear, consult a podiatrist to ascertain whether further treatment is required.

Information extracted from Simply Better, published by SLM.