Introduction:
The core muscles provide much-needed support to the lower back and help in standing, maintaining balance, and carrying out necessary movements. Therefore it is very important to keep the core muscles balanced and maintained. This article gives an overview of some effective core exercises for senior people, the appropriate way to perform them, and their benefits.
What Are Core Exercises?
Core exercises involve the use of the stomach and back muscles in a coordinated way. For instance, using free weights while keeping the core stable strengthens most of the muscles, including the core muscles. The core exercises stabilize and strengthen the core.
What Are the Core Exercises for Seniors?
The core muscles are located centrally in the body. They extend from the ribcage to down the pelvis and hips region. They comprise the muscles that support the spine and go right down to the buttocks. These muscles support various important actions and movements like standing, getting up, bending, lifting, and retaining balance. Because of the importance of the movements that are supported by these muscles, it is essential to keep them in proper shape. As the age passes, one tends to lose strength and muscle mass throughout the body.
Maintenance of core strength is even more necessary for seniors as it plays a vital role in maintaining a good posture, preventing injuries, and ensuring that the muscles support day-to-day activities for as long as possible. Regular exercise is an important factor that maintains core strength and is central to many daily activities like walking, climbing stairs, etc. Core muscles provide support and help enhance the movements of the limbs.
What Are the Types of Core Exercises for Seniors?
Seniors can do various types of core exercises as per their potential and comfort. These can be standing and sitting core exercises that are to be done on the floor or a mat. Some of these exercise are:
The Modified Plank: One should start by keeping the palms, knees, and toes on the floor and contracting the abdominal muscles. Bring the torso or the upper body down to bend the elbows. At this point, the hands from the palms up to the elbow should touch the floor and support your torso, with your shoulders directly above your elbows. Now lift the toes in the air behind, with knees in contact with the floor. Keeping the spine erect, making it as straight plank as possible. Try holding the position for a few deep breaths and return to the starting point.
The Bridge: This exercise helps strengthen the gluteal muscles (in the buttocks region), the lower back, and the stomach. Start by lying flat on the back with the knees bent and pointing straight up while the feet are kept flat on the ground. Keep the arms at rest flat on the floor on either side. Lift the torso so that the knees and chest are in a straight line while the shoulders, feet, and hands remain still on the ground. Do not arch the back, and try to maintain the spine and chest in a straight line. Hold this position for at least three seconds, then bring them back to the ground. Repeat this step five times.
Leg Lifts: Lie down flat on the back of the floor. Tighten the abdominal muscles and lift the left leg about five inches from the floor. Hold this position for three seconds, bring the leg down slowly, and place it on the floor. Now lift the right leg in the same way and hold it. Ensure the legs and knees are not bent while lifting them. Repeat this process five times for each leg. This exercise is helpful for the muscles in the pelvis and the lower part of the stomach.
Superman Pose: Lie down on the chest on the floor with both arms extended in front of the shoulders. Raise the head, right arm, and left leg about two inches from the floor. Hold the position for three seconds and bring them down together. Repeat the steps to raise the head, left arm, and right leg. Repeat the same five times. This exercise is the Superman pose, as it looks similar to a flying Superman. This exercise strengthens the muscles of the lower back.
Seated Side Bends: One should get seated on a chair with the spine erect, the feet should be kept on the level of the ground, and the hands should be on the sides. Place the right palm behind the head and bend towards the left side. Try touching the ground on the left side with the fingertips.
What are the Benefits of Core Strengthening Exercises for Seniors?
As per a few researches, it has been shown that regular exercise can slow down the aging process and has numerous other benefits. Some of the benefits of core exercises are:
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Pain Management: Complaints of lower backache and some kinds of pain are frequently seen in elderly people. Core exercises help in the improvement of muscle strength in this critical area and help in managing pain. In a few cases, they also help in reducing it.
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Improved Balance and Stability: The core muscles play a crucial role in supporting the spine and improving the overall balance and stability of the body. This allows one to carry out a range of movements with ease.
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Improved Body Strength: Studies have shown that exercise enhances body strength by around 30 percent in older adults. It also helps in increasing the range of movements.
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Ace the Daily Chores. A maintained body provides the freedom to do day-to-day activities with confidence and conviction. A strong core improves reaction time and makes a person feel more confident about various movements like climbing stairs, walking down a slope, or other day-to-day activities.
Conclusion:
Core muscles are the muscles that help in doing various activities. Strong core muscles make it easier to perform various day-to-day activities like bending, climbing stairs, etc. Weak core muscles can make a person prone to poor posture, lower back pain, and muscle injuries. Strengthening the core muscles might help improve back pain and lower the risk of falls, etc. To make the core muscles strong in elderly people, there are certain exercises like plank, a bridge pose, side bends, etc.
