As we age, our body’s natural ability to maintain balance and stability gets poor. According to the National Institute on Aging (NIA), a significant reason for this decline is due to loss of strength in core muscles. Simple daily tasks like sitting down, standing up, or bending over can become a challenge for older adults.
Core exercises for seniors help old adults to strengthen their core. A strong core not only supports the lower back, but also make it easy for the body to stand tall, bend with ease, rise from a chair effortlessly, and maintain overall balance.
Building core strength at older age can be a challenge. But as difficult it may look, you only need 10 to 20 minutes of your day and minimum equipment to perform these exercises. With consistent practice, your day to day physical abilities will improve, as well as mood.
Disclaimer: The information provided in this article is intended for general knowledge and informational purposes only, and does not constitute professional medical advice. The exercises described are not a substitute for professional medical care, diagnosis, or treatment. Readers are advised to consult your physician or other qualified healthcare provider before starting any new exercise program. You are solely responsible for your safety and well-being when performing any exercise.
1. Pelvic Tilt
How to do Pelvic Tilt:
- Lie on mat, on your back with knees bent and feet flat on the floor.
- Flatten your lower back on the floor and tighten your abdominal muscles.
- Hold for a few seconds, than relax.
Muscles Targeted: Lower back, Abs
Repetitions and sets: 10-15 repetitions, 2-3 sets
2. Seated Leg Lifts
How to do Seated Leg Lifts:
- Sit upright in a chair with your back straight.
- Lift one leg at a time, and keep it straight.
- Hold for a few seconds, and then slowly lower your leg.
- Repeat with the other leg.
Muscles Targeted: Lower Abs
Repetitions and sets: 10-15 repetitions, 2-3 sets
3. Cat-Cow Pose
How to do Cat-Cow Pose:
- Get on your hands and knees. With your palms facing downwards, at shoulder length and your knees directly under your hips.
- As you inhale, arch your back like a cat, dropping your head and tucking your tailbone under.
- As you exhale, round your back like a cow, lifting your head and sitting back on your heels.
Muscles Targeted: Spine, Core Muscle Group
Repetitions and sets: 10-15 repetitions, 2-3 sets
4. Seated Torso Twist
How to do Seated Torso Twist:
- Sit upright in a chair and flaten your feet on the floor.
- Hold a light weight or a water bottle in both hands.
- Slowly twist your upper body to the right, keeping your hips steady.
- Return to the center and repeat on the left side.
Muscles Targeted: Obliques Muscles
Repetitions and sets: 10-15 repetitions, 2-3 sets
5. Bridge Pose
How to do Bridge Pose:
- Lie on your back with knees bent upwards and feet flat on the floor.
- Lift your hips off the floor. Form a straight line from your knees to your shoulders.
- Hold for a few seconds, and then lower your hips back down.
Muscles Targeted: Glutes, Hamstrings, Lower Back
Repetitions and sets: 10-15 repetitions, 2-3 sets
6. Leg Raises
How to do Leg Raises:
- Lie on your back with knees bent upwards and feet flat on the floor.
- Place your hands by your sides.
- Lift your legs a few inches off the floor, keeping them straight.
- Lower your legs back downwards, without touching the floor.
Muscles Targeted: Lower Abs
Repetitions and sets: 10-15 repetitions, 2-3 sets
7. Hand Supported Planks
How to do Hands Supported Planks:
- Start on your hands and knees.
- Extend your legs back so that you’re balancing on your hands and toes.
- Keep your torso in a straight line to your heels and head.
- Maintain balance using your core muscles, and draw your belly button towards your spine.
- Hold this position, as long as you can, building up to 30 seconds or more.
Muscles Targeted: Core, Arms, Shoulders
Repetitions and sets: 10-15 repetitions, 2-3 sets
8. Burpees
How to do Burpees:
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position, and place your hands on the floor with palms facing downwards.
- Kick your feet back into a plank position.
- Lower your body to the ground and perform a push-up.
- Push back up to a plank position.
- Bring your feet back towards your hands and jump up, reaching your arms overhead.
Muscles Targeted: Full Body, Including Core
Repetitions and sets: 10-15 repetitions, 2-3 sets
Why Core Exercises for Seniors Matters?
Peventing Falls and Injuries
As we age, our balance naturally declines. A strong core acts as the body’s stabilizer, helping to prevent falls and reduce the risk of serious injuries. Including core exercises into your routine can significantly enhance your stability and confidence in daily activities.
Enhancing Independence
Core strength is essential for maintaining independence in older age. Activities like getting in and out of chairs, bending over, and carrying groceries become easier with a strong core. By improving your core strength, you can continue to live life on your own terms.
Boosting Overall Health
A strong core contributes to better posture, reducing strain on the back and improving overall comfort. Additionally, core exercises often involve multiple muscle groups, leading to increased calorie burn and improved cardiovascular health. A stronger core can also positively impact mental health by boosting confidence and self-esteem.
Reversing the Effects of Aging
It’s never too late to start building core strength. While muscle mass naturally decreases with age, regular exercise can help slow down this process. Core exercises can help reverse the effects of sedentary living and improve overall physical function.
Improving Quality of Life
A strong core can enhance the quality of life for seniors in countless ways. From enjoying hobbies like gardening or dancing to simply being able to keep up with grandchildren, core strength is the foundation for an active and fulfilling retirement.
Remember, consistency is key. Even short, daily core workouts can make a big difference.
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