Staying healthy and physically fit doesn’t get any less important as we age. But how we stay fit can change over time as our mobility and overall health changes. Some of the best core exercises for seniors include:
- Planks
- Standing cable rotation
- Sit-ups
- Bird dog
- Bridge
- Standing knee raises
Most of these exercises can easily be done from the comfort of one’s own bedroom. But living in a community that offers amenities like fitness rooms can make trying out a new exercise routine much easier for a senior.
The Best Core Exercises for Seniors
It’s important to discuss exercise choices with a healthcare provider when beginning any new exercise routine, especially for a senior or someone who hasn’t done much exercise in the past.
Planks
Planks are a versatile exercise that benefits the core muscles, lower back, and shoulders. To perform this exercise, start on elbows and toes, with your elbows directly beneath your shoulders. Engage your core by lifting your hips off the ground, forming a straight line from your head to your heels. Hold this position for 30 seconds initially, and then progressively extend the time as your endurance increases.
Standing Cable Rotation
This exercise works on core stability by targeting the external obliques, which are responsible for trunk rotation. Stand sideways to the cable machine with your feet shoulder-width apart. Hold the handle with both hands in front of your midsection and resist the rotational pull of the cable. You should feel a stretch in your back, torso, and shoulders.
One thing to note is that you’ll need an adjustable cable machine for this exercise, which not everyone has access to.
Sit-ups
Sit-ups are a classic exercise that targets the rectus abdominal muscles. Lie on your back, bend your knees with your feet on the ground, and interlock your hands behind your head. Engage your core to lift your head, neck, and shoulders off the ground and curl forward until your elbows touch your knees. Slowly return to the starting position and repeat.
Bird Dog
The bird dog is a compound exercise that targets several muscle groups simultaneously, including the core, glutes, and lower back. Kneel on all fours with your hands and knees shoulder-width apart. Lift and extend one arm in front of you, and extend the opposite leg simultaneously, keeping your back flat and stable. Pause, and return to the starting position, then repeat with the opposite arm and leg.
Bridge
The bridge exercise primarily targets the lower back and glutes, but it also engages your core muscles. Lie on your back with your feet on the ground and knees bent. Raise your hips off the ground, forming a straight line from your shoulders to your knees. Hold this position for several seconds, lower your body, and repeat.
Standing Knee Raises
Standing Knee Raises are an excellent way to improve core balance. The standing position helps with stability and engages the core muscles evenly. Stand tall and hold onto a chair or counter for support; lift one knee straight up to hip level, then bring it down. Repeat this knee lifting ten times, before switching to the other leg. Try to avoid leaning to one side or forwards or arching your back during this activity.
Benefits of Good Core Strength
When someone hears “core strength,” they often picture 6-pack abs. But core strength is about so much more than the visible effects it may produce.
Improved Balance & Stability
A strong core is vital for maintaining good balance and stability, which can help prevent falls and injuries. When your core muscles are strong, you’ll be better equipped to keep your balance while walking, standing, or doing any other physical activity. This ability to balance yourself reduces the chances of falls, which can be particularly dangerous for seniors.
Relieves Pain
Back pain is a common ailment among seniors, often caused by poor posture or weak core muscles. Engaging in exercises that target the core muscles can help relieve back pain by building up the muscles that support the spine. Such exercises can range from planks, sit-ups, and bird dogs, all of which can be modified to fit anyone’s fitness level and current state.
Increased Flexibility & Mobility
A strong core also enhances flexibility and mobility. As we grow older, our range of motion declines, making it more difficult to carry out daily activities. Exercises that focus on the core muscles can help seniors maintain their range of motion, keeping the muscles free and flexible.
Better Posture
Slouching or improper posture is a common problem among seniors, but it can be corrected by working on core strength. A strong core provides the support needed for good posture, helping maintain spinal alignment. Proper posture can reduce the risk of back pain, improve breathing, and make you look and feel more confident.
Reduced Risk of Chronic Disease
Exercise is known to have a positive effect on both physical and mental health, helping to improve overall well-being and reduce the risk of chronic diseases.
Live Your Best Life Now
Starting a new workout routine is never easy, but it’s worth it. But let’s not forget, it’s important to talk with your healthcare provider before diving into any new exercise routine. This is especially true if you’re a senior or new to exercising. So, take that first step, speak to your doctor about getting active.
Contact us at MerryWood on Park if you’re looking to retire in a community that can help support a healthy, active lifestyle in your golden years.
