The importance of exercise, along with a balanced diet, is one of the key components of a healthy lifestyle. Along those lines, the National Council on Aging notes that exercise is perhaps the most important of any senior activities. In addition to improving balance, core exercises for seniors can also help with improved moods and immunity. Plus, the Mayo Clinic notes the importance of core strength and balance workouts because they help reduce fall risk. While any exercise, such as walking, helps seniors improve mobility and balance, there are specific exercises and benefits from simple core exercises.
What are the benefits of core exercises for seniors?
First and foremost, core exercises help improve balance and stability. As we age, then reduced mobility is a common concern. By improving core strength, particularly for seniors, the resulting health benefits are important. In addition to reducing the risk of falls, core exercises also improve posture, which supports proper spinal alignment and helps reduce back pain.
For many seniors, reducing injury risk and pain is important, but ultimately, improving quality of life is the major benefit of strengthening your core. For example, the following highlights the lifestyle benefits of routinely doing core exercises.
- Easier Daily Activities: With a stronger core, then everyday tasks like sitting, standing, bending, and lifting are easier to complete.
- Improved Coordination: By strengthening the core, the different muscle groups that are connected enhance their coordination, which leads to smoother movements.
- Better Sports Performance: For active seniors, then a strong core improves, or at least prolongs, physical activity, such as tennis, golf, pickleball, and other common sports.
- Increased Independence: Ultimately, improving overall strength and mobility with core exercises helps seniors maintain their independence for longer.
Finally, with increased independence and peace of mind, many seniors may feel more confident with more balance, strength, and mobility.
8 Simple Core Exercises for Seniors
To help identify simple exercises that work to improve core strength, LifeLine shares some easy ideas to work into your routine. As always, be sure to consult with your healthcare provider before starting any new exercises. In particular, for those with existing health conditions or injuries, ensure you discuss them with your healthcare team. Additionally, it is important to note that each of these core exercises can be adapted to personal fitness levels and abilities.
While sitting at the edge of a sturdy/stable chair, raise one leg and extend it out while simultaneously lowering the opposite arm. Next, complete on the other side for a single rep.
While seated, place one hand behind your head and lean to the opposite side (which should also produce a nice side stretch). Next, complete on the other side for a single rep.
While sitting up straight, lift one knee towards your chest, which engages the core, and hold for a few seconds, then lower and switch legs. As you gain comfort with the stretch, then you’ll be able to hold the knee into your chest for more time.
While lying your back with your knees bent and feet flat on the ground, lift your hips towards the ceiling, squeezing your glutes, then lower back down. Each lift is one rep.
While seated or lying down, lift one leg a few inches off the ground, hold for a moment, then lower. Next, repeat with the other leg to complete a single rep.
While standing or sitting with feet hip-width apart, hold your arms in front and swing them down towards one hip, then up towards the opposite shoulder, mimicking a chopping motion. As you gain more comfort and your strength improves, you may want to hold a small weight (or can of veggies).
Get into a forearm plank position, keeping your body in a straight line from head to heels. Hold for as long as comfortable. Alternatively, rather than holding the plank position on the ground, the plank is also effective by leaning against a wall or counter.
Stand tall and pull your belly button towards your spine while maintaining normal breathing. This can be done throughout the day to engage your core. Alternatively, abdominal bracing can also be done while lying down as well.
Incorporating these exercises into a regular fitness routine can significantly improve core strength and you’ll be enjoying the benefits of a stronger and healthier body.
According to the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality. This alarming statistic underscores the importance of regular exercise, especially for seniors. From improving core strength to help prevent falls to mitigating signs of depression, regular physical activity, which can also include routine stretching, can help improve the overall quality of life.
Interestingly, part of the science behind seniors and exercising is community, which is established through social interactions. For many individuals, residing at an assisted living facility improves access to multiple activities, including health and fitness classes. In addition to workout groups that may help encourage your efforts, general connections with others are an important part of remaining healthy. Fortunately, becoming part of a continuing care retirement community, like Arbors of Hop Brook, is about more than the increased support for one’s physical health. As an active senior retirement community, activities including exercise classes, are a vital part of our holistic approach to your overall health and of your continued ability to thrive!