Core Strength Exercises For Seniors

Easy Core Exercises For Seniors: Printable Workout Chart With Pictures

Stop the crunches! If you truly want to improve your cores strength and stability the following core body exercises for seniors are meant for you.

Many times, when performing exercises, youre told to brace our core but what is that?

The most popular core muscle, the Rectus Abdominis, is commonly confused as being the entire core. However, its just a piece.

The Rectus Abdominis sits on the front of the stomach, creating that six-pack look many are familiar with, but the entire core is much more extensive. Its helpful to understand this concept when following and practicing our printable core exercises for seniors with pictures included.

More Core Strengthening Exercises For Seniors

In addition to these exercises, you can also try incorporating yoga and tai chi into your weekly exercise routine.

These ancient forms of exercise have been shown to improve mobility, strength, and stability in older adults, while also improving mood and outlook on life.

One 2010 study even showed that seniors participating in a yoga program for 12 weeks reduced their fear of falling by 6 percent, while also increasing their balance by 4 percent and improving their hip flexibility by 34 percent !

Leads To Better Balance

The core is at the center of your entire body. Some people call the midsection the trunk, and like any good tree trunk, a strong core will help the rest of your body stand firm. Building that core muscle support comes from following specific exercises and regimens that target that part of your body.

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Tips To Find Your Balance

Here are a few tips to help you get started:

• Determine which leg is your dominant leg. Start each exercise with your nondominant side so that the other side will be easier.
• Maintain good posture and form while youre holding the position.
• Focus your gaze on a fixed point straight ahead to maintain your balance.
• If you have concerns with your balance in standing positions, try placing your feet a little bit farther apart.
• Bend your knees slightly. This prevents your knees from hyperextending, and it makes you more stable.
• Distribute your weight evenly between both feet. Notice if you tend to put more weight on one foot or if your weight shifts forward or backward.
• As your balance improves, you can experiment by closing one eye at a time, gazing up at the ceiling, or trying different arm positions.

Gain Control Live Happier

Even if youve never fallen before or arent too worried about it at present, the CDC states that as adults age, their fear of falling tends to increase .

Now, this can be a huge psychological stressor, because who wants to be worried about their body failing them all the time? And it obviously can impact your quality of life.

When seniors start to fear falling, they usually start to avoid social activities, which can result in depression and feelings of isolation.

My goal in providing these exercises is to make sure you become the opposite of these statistics and go on to live a happy, strong, mobile life free from the fear of falling.

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The 10 Best Core Exercises For Seniors

When it comes to core-strength exercise, less is more. Theres no need for expensive equipment or a gym membership.

In most cases, all you need for core strengthening is a sturdy chair, yoga mat, or comfortable area on your floor.

All of the listed core moves can be done with just bodyweight resistance, however, an exercise band or yoga ball can come in handy for certain movements, limit the risk of injury, and help with balance issues.

You dont need strong core muscles to start.

Its a great starting point for seniors, those with limited mobility, and older people of any age!

Keep in mind: an important reason to watch for discomfort, by listening to your body, reduces the risk of injury.

Here are the 10 best core exercises for seniors.

Best Core Exercises To Add To Your Workout

The best part about core exercises is that you dont even need to visit a fancy gym to complete them daily! You simply need a mat, carpeted floor or chair. No expensive equipment is required to strengthen your core.

Here are just a few of some of the best core strengthening exercises for seniors that can be completed from the comfort of your home:

• Seated side bends. Sit in a chair with your feet flat on the floor, keeping one hand behind your head and the other reaching towards the floor. Lean over as though youre going to touch the floor, tightening the oblique muscles running along the side of your body in the process. Return to your initial position and repeat on the opposite side.
• The Bridge. Lie flat on your back, keeping your knees bent and feet flat against the ground. Tighten your core, raising your hips until a straight line is formed between your knees and chest- do not arch your back. Hold for three breaths, then lower back down.
• The Superman. This movement strengthens your lower back and improves stability. Lie face down on the floor with arms outstretched in front of you. Raise your head, right arm and left leg in tandem about two inches, then lower and repeat on the opposite side.
• Leg lifts. Work your lower abdominal muscles by lying flat on the floor with legs and feet relaxed. Contract your abs while raising one leg about 5 inches off the floor, holding for 3 counts. Repeat with the other leg.

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How Exercises Help Seniors Avoid Falls

Fall risks are incredibly real for older adults, with a senior falling every 12 seconds.

These falls can lead to life-threatening injuries, especially when the person is left unattended. Regular exercise is one of the best ways to ensure you avoid falls as best you can.

Core exercises can be especially helpful in reducing your fall risk. A strong core helps promote stability and balance in your body, making it harder for something to bring you down.

Additionally, the highly functional exercises we mentioned above help your body get used to these kinds of moves. Whether you focus on the twists and bends of the wood chops or the balance-inducing stillness of planks, either one will get your body in a better position to withstand falling.

Lastly, having a strong core helps prepare you if you do happen to have a fall. Your muscles play an active part in the movements that will help you get up and get help should you find yourself on the ground.

There are a number of benefits when it comes to strengthening your core. Weve outlined some of the best core exercises for seniors so you can become stronger, more balanced, and more active in your daily life.

Dont let a weak core get in the way of your happiness. Try out a few of these core strengthening exercises and rediscover the joy that comes when you can live life without fear of injury.

Types Of Core Exercises

There are different types of core exercises that seniors can do depending on their ability and comfort. These include standing and sitting core exercises that can be done on the floor or a mat.

The modified plank. Begin with your palms, knees, and toes on the floor. Now contract your abdominal muscles and bring your torso down as you bend your elbows.

At this point, your hands from your palms up to the elbow are touching the floor and supporting your torso, with your shoulders directly above your elbows.

Now lift your toes in the air behind you, with your knees still in contact with the floor. Keep your spine erect, making it as straight as a plank as possible. Hold the position for a few deep breaths and return to the starting point.

The bridge. This exercise focuses on the gluteal muscles , the lower back, and the stomach. Start by lying down flat on your back with your knees bent and pointing straight up, while your feet are flat on the ground. Rest your arms flat on the floor on either side.

Now lift your torso such that your knees and chest are in a straight line, while your shoulders, feet, and hands remain on the ground. Be mindful not to arch your back and to maintain your spine and chest in a straight line. Hold this position for three seconds and then gradually bring your back to the ground. Repeat this five times.

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Benefits Of Core Strengthening Exercises For Seniors

Research has shown that regular exercise slows down the aging process and also has many other benefits.

Pain management. Incidences of lower back pain and other types of pain are common in older adults. Core exercises improve muscle strength in this critical area and help manage pain. In some cases, they also help to reduce it.

Improved balance and stability. The core muscles play a central role in supporting your spine and improving your overall balance and stability. This permits you to carry out a range of movements with confidence.

Prevention of injuries. After a certain age, the bodyâs natural healing mechanism slows down, which means that it takes longer for it to come back to its original capabilities after an injury. Thatâs why preventing injuries becomes vital. Regular exercise maintains important body movements and prevents injuries from falls or other routine actions.

Improved body strength. Research has found that regular exercise enhances body strength by as much as 30% in older adults, which also helps to increase your range of movements.

Ace your daily chores. A fit body gives you the freedom to do your daily activities with conviction. A strong core improves your reaction time and makes you more confident about several movements such as climbing stairs, walking down a slope, or any other everyday activity.

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Core Strength Exercises For Seniors

Welcome friend! In this post, you will learn about core strength exercises for seniors. Core strength is very important for your back and spine health. As well as for improving posture and functional strength.

Im sure you have heard about the importance of core strength and core exercises on the TV and in health magazines. Maybe even from your physician.

If you are not familiar with what the core exactly means, dont worry, we will go into detail about the muscles from the core and what their functions are.

Many people associate the core with abs. While they are an important part of the core, they are by far not the only muscle group in the core.

Lets start by looking at what forms your core and what are its functions. Then we will talk about why core strength is especially important for seniors.

Then we will look at some simple exercises you can do to strengthen your core.

So lets get cracking!

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Core Strength Related To Aging

Core muscle tissue naturally begins to deteriorate as early as our mid-30s! So, the older we get, the more important it is to work on our core strength. Over time, without regular core strength training, core muscle fibers shrink and become less flexible. And, since the core muscles are a main support for our spine, when they are weak, it increases our susceptibility to injuries.

In general, a weak core contributes to poor balance and limited mobility both of which increase the risk of being injured from falls.

The Relationship Between Core Strength And Quality Of Life

The core muscles impact the way you move in every capacity, every day. As our bodys center point, the core links our upper body and lower body together. It affects how we lift, reach, turn and bend.

Core muscle stability enables us to keep our spine supported during any activity, big or small. From doing housework and playing with grandkids to going for a walk and driving a car, core stability is required. Without it, the risk of injury from performing everyday tasks increases.

We may not be aware of the role our core muscles play as we perform simple daily movements, such as standing up straight and walking with good balance. But, once these muscles become weak, these movements can become difficult. This is when it becomes painfully obvious how important the core is to our overall well-being and quality of life.

Core strength and stability have a big impact on the quality of daily life for seniors in particular for better or worse. Ultimately, a strong core supports a healthy back, which prevents pain and injury. It also improves balance and stability to further reduce your risk of falling.

So, if you want to stay healthy, continue to go about your daily activities with ease, and help prevent injuries from falls, youll want to prioritize keeping your core strong. To get started incorporating core strength exercises into your regular workout routine, see the best core exercises for seniors and run them by your doctor to ensure theyre safe for you to do.

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Tips While Performing Core Exercises

Exercises to strengthen the core for seniors is important but it should not be painful or make any existing physical condition worse. Here are some factors to keep in mind when doing core exercises:

Our muscle mass and flexibility change as we age and while there is a tendency to slow down in the senior years, being sedentary can be a big mistake. It can lead to a weak core, balance problems, and falling. Falls are the leading cause of injury, hospital admissions, and death among seniors.

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Core Exercises For Seniors To Strengthen Muscles And Prevent Falls

By Verified Elizz Staff

Core exercises for seniors can make a big difference. Thats because core exercises work to improve coordination, stamina, stability, and posture. A strong core will help with balance and reduce risk for fall-related injuries. Adding a few core exercises is a great way to promote good overall health and reduce the risk of injury.

So what exactly is the core?

The core consists of your abdominal muscles, back muscles, and the hip and pelvic muscles. Every movement that your body makes is generated from this area. The core acts as your bodys stabilizer, protects the spine, and works during just about every physical task. Everything from putting an item on a shelf, bending down to pick up something, or just walking down the hallway uses core muscles.

When caring for a senior, your hope is that they stay in the best shape possible. Suggesting a few core exercises is a great idea. Lets take a closer look at why core strengthening is so important, as well as the best core exercises for seniors. If physically capable, these core exercises can be part of a regular wellness routine.

The benefits of improving core strength

Exercise of all types has been proven to slow down the aging process, so its no surprise that exercise of any kind is an important part of seniors health. But core strength plays a crucial role in the bigger picture. Here are the major health benefits of improved core strength for seniors:

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Your Core Gives You Good Posture

Think of your core as the frame that holds up the rest of your body. Harvard Health warns that a weak core makes you much more prone to slouching and poor posture.

As you age, you naturally lose muscle. To combat this lost muscle mass, it’s important to work core exercises into your overall exercise routine.

A Strong Core Is Essential To Your Wellbeing

If you want to stay active for the rest of your life, you’ll need a strong core.

A strong core helps you prevent injury and falls, maintain good posture, and move freely and easily. A strong core allows you to perform all the physical activity and daily tasks you enjoy, such as doing laundry, playing golf, and walking about your neighborhood.

Today we shared five exercises and three videos to help strengthen your core. All of these exercises can be modified to suit your activity level.

When you begin any fitness routine, always speak to your physical therapist first. Try to make your Snug Snug check-in part of your new workout routine, scheduling your check-in after exercise. If your friend or family member opted to get daily notifications, they’ll know you’re safe and that you did your core work for the day!

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Exercise : Knee Rotation

Clasp your hands together in front of your body with elbows bent. Bring your hands to the right side, twisting your torso along with them. Then, twist to the left side. As you rotate, raise your left knee. This move is great for your core and helps to build lower body strength. Alternate this move on both sides of the body.

Your Core Allows You To Dance Swing A Golf Club And Carry Groceries

Your core surprisingly enough is not restricted to your abdominal muscles. As described by the Mayo Clinic, your core encompasses 29 different muscles, including anything connected to your pelvis or spine.

These muscles, including your oblique muscles, upper and lower back muscles, and glutes, are necessary to do virtually any physical activity from picking up a laundry basket to swinging a tennis racket to twisting around in your desk chair. Your core acts as a stabilizer for the rest of your body, allowing you to continue to enjoy your daily life and physical activities.

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