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Core Training for Seniors with Sample Exercises to Get You Started Right Away!





The human body has core muscles that provide the inner strength to keep the body in shape, and keeps us working like a machine. However, as we grow older, our core muscles start to decrease in strength. This can lead to a multiple variety of posture-related issues including poor posture, balance issues, less stability and increased risk of injuries.¹

WE CAN HELP PREVENT THIS!!!

The good news is that with regular core training exercises, even seniors can improve their overall health and well-being.¹


This article will focus on the benefits of core training for seniors and explore some easy sample exercises to get you started right away!

Why is Core Training Crucial for Seniors?

Core training for muscles is crucial for people of all age groups. No matter if you're a senior or a teenager, strengthening core muscles can be beneficial for you in the long run.²


Here are four major ways core training exercises can help you improve your health:

  1. It improves your balance and provides stability to reduce fall risk.³

  2. It enhances your body posture which ultimately reduces your back pain issues.³

  3. It helps to increase your functional movements giving you better and smooth mobility.³

  4. It also builds your muscle mass and keeps you in good shape.³


Another secret benefit of core training is that exercising helps to boost your cardiac activity and overall well-being.³


LET"S EXERCISE! - A MOVERSE!!


5 Perfect Sample Exercises for Seniors for Core Muscle Training

Ready to start your new routine of core training for seniors? We've found some perfect sample exercises that all the seniors can easily do within the confines of their home.³


Let's get into it!

1.   Pelvic Tilt:



It's great for building your abdomen muscle strength.


How to do it? Simply lie on your back with your knees bent and keep your feet flat on the floor. Tilt your pelvis upwards and then back down again.⁴


For How Long? Repeat it for 10-15 reps.

2.   Planks:





Planks are best for building shoulder, back and core abdomen muscles.


How to do it? First start with laying in a push-up position keeping your hands wide apart from your shoulders. Hold the position for 20-30 seconds, before letting it go.⁴


For How Long? Repeat it for 10-15 reps






3.   Leg Raises:

As the name suggests, leg raises exercise helps to build your leg and thigh muscles. It also cuts down your waist.


How to do it? Start by lying flat on your back with your arms extended overhead. Now, raise your one leg 6-8 inches high off the ground. Hold the position for at least a few seconds, then lower it down. Do similarly with your other leg.³


For How Long? Repeat it for 10-15 reps for each leg.

4.   Seated Twist:





Seated twist means to develop flexibility within your core muscles boosting the tensile strength from within the core.


How to do it? Sit peaceful on the ground with your feet placed on the floor, bending your knees. Now, start twisting your torso to one side, while keeping your feet and hips facing forward. Hold the position for a few seconds, before letting it go.⁴


For How Long? Repeat on the other side of your torso as well. Do at least 10-15 reps on each side.

5.   Bird Dog:



The name might freak you out but Bird Dog exercise is pretty effective when it comes to building core muscle strength.


How to do it? You can start by sitting on your hands and knees like a Standing Dog. Now, lift your right arm and left leg off the ground slowly and gradually in the air to maximum capacity. Hold the position for a few seconds and repeat on the other side.⁴


For How Long? Repeat at least 10-15 reps on each side of your hands and legs.

Conclusion

Core training for seniors is essential to maintain fitness, and health. It offers countless benefits like improving your balance, posture, mobility, and overall well-being. So, feel free to sample these simple and fun exercises into your routine to build a stronger, and healthier core.⁵


You may just make them part of your regular routine!!

Remember: Exercise is FUN, it is NOT WORK !!

Dr. Manuel Arruffat PT DPT CPT CES PES NASM SSC ISSA

Written Contribution by Dr. Hunzala

Senior Technical Specialist Lal Chand

Don't forget to consult your healthcare professional about the exercise.


References

  1. Orr J. (2022). Core medical training to internal medicine training: progress or a step backwards?. Clinical medicine (London, England), 22(4), 380.

  2. Marks, D. J., & Smith, P. J. (2011). Core Training: evidence-based medicine for doctors in training. British journal of hospital medicine (London, England : 2005), 72(9), 487.

  3. Kendrick, D., Kumar, A., Carpenter, H., Zijlstra, G. A., Skelton, D. A., Cook, J. R., Stevens, Z., Belcher, C. M., Haworth, D., Gawler, S. J., Gage, H., Masud, T., Bowling, A., Pearl, M., Morris, R. W., Iliffe, S., & Delbaere, K. (2014). Exercise for reducing fear of falling in older people living in the community. The Cochrane databas

  4. e of systematic reviews, 2014(11).

  5. Granacher, U., Gollhofer, A., Hortobágyi, T., Kressig, R. W., & Muehlbauer, T. (2013). The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review. Sports medicine (Auckland, N.Z.), 43(7), 627–641.

Levinger, P., Panisset, M., Dunn, J., Haines, T., Dow, B., Batchelor, F., Biddle, S., Duque, G., & Hill, K. D. (2019). Exercise interveNtion outdoor proJect in the cOmmunitY for older people - the ENJOY Senior Exercise Park project translation research protocol.

BMC public health, 19(1), 933.

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