Old age is tough but it can get better with proper fitness routine and exercises that help to improve core strength, muscle development, and blood circulation. Read to find out more.
Fitness is ageless and limitless. There are no boundaries when it comes to health and fitness. Everyone can work or exercise to lead a better life. However, the human body tends to weaken with age and the older you get, the more vulnerable to are to diseases. The bone density is greatly reduced in older age and reduced bone strength can affect overall balance, coordination, and gait. Core exercises can help seniors improve their stability and help to stay fit even when people do not expect to.
According to a recent study conducted on 1,012 participants, the impact of core exercises on improving stability is huge. The survey observed around 72.5% of women over the age of 65 and older performing balancing exercises while 62.5% of men in the same category did the same, such as standing on their feet. The survey also revealed the differences in participation based on the aspects of education, gender, income, and body mass index (BMI). Either way, the fact is evident that core muscles must be strengthened to lead a healthy life.
10 Exercises of Core Strength For Seniors
Building more core strength is no rocket science. You can develop better health and a stronger core by practicing the following exercises given below. These exercises are specially chosen to keep the elders in mind. Therefore, all the exercises are easy and anyone can start practicing them without any prior experience. Learn how to do them by following each step.
- Marching In Place
- Lie down on the mat or any flat comfortable surface and flex your knees
- place your feet flat on the floor and rest your arms beside your body
- lift your right leg up from the starting position
- Flex your knee in a way that the lower leg makes a 90-degree with the thigh
- Bring your knee above your pelvis and then place your foot back on the mat
- Do the same for the left leg as well
- Repeat the whole process for 10 – 12 times
- March With Leg Extension
- Lie down on the mat and flex your knees
- place your feet flat on the surface and rest your hand beside or on your belly while looking at the ceiling
- This is the starting position from where you can lift your right leg off the floor
- Flex the knee to make sure your lower leg and thigh are at 90° to each other
- Bring your knee right above your pelvis and extend your leg
- Take a pause, breath, and bring your leg back to the flexed position
- Gradually put your foot back on the floor and do the same trick with the left leg
- Repeat the whole process for 10-15 times
- Isometric Core Strengthening
- Just like before, lie on the mat, flex your knees, and put your feet flat on the floor
- Lift your right leg and bring your knee above and close to your pelvis
- Place your right palm on the right leg
- Push your palm while pressing your thigh against the palm
- Hold that position for 30 seconds and repeat the same process with the left foot
- Only 10 repetitions are more than enough in this case
- Resistance Band Leg Kicks
- Take a resistance band and make sure to tie a loop at the end of the band
- Get on your fours, hold the other end with your hand, and wrap the loop around your right leg
- Keep your elbows straight right below your shoulder and tighten your abs and glutes
- Lift the right leg and extend it to feel the resistance while the other toe touches the floor
- Keeping raising your leg until it is in the same line with your leg and spine
- Lower your right leg and try the same with the other leg
- 10 repetitions are recommended for each set
- Sitting Oblique Twists
- Sit on the chair and keep your spine straight
- Roll your shoulders back and rest your hands on your thighs
- Bring your hands in front of your chest and keep your elbows out
- From this starting position, look straight and turn your body slowly
- Turn your upper body from right to left
- Repeat the process for 10 to 15 times
- Seated Side Bends
- Sit on a chair and keep your shoulders and feet wide apart from each other
- Keep hands open at the side while straightening your spine and look ahead
- From this starting position, try to bend to the right and try to touch the floor with your right hand
- Get back in the starting position and do the same but this time, bend on the left side
- 10 to 12 repetitions are good enough for regular practice
- Seated Forward Bends
- You would require a chair in this case as well. Sit on it and keep your feet wider than shoulder-width apart
- Keep your spine straight and rest your palms on your knees
- Roll your shoulders back and look straight to get into the starting position
- Hinge from the waist and bend forward while trying to touch the floor with your hands
- Hold the lower position for 5 seconds and get back to the starting position
- Repeat the process 10 times on a daily basis
- The Bird Dog
- Get on all fours on the mat, engage your core, and keep your spine straight while keeping the neck and heal aligned
- Lift your left leg off the floor and stretch it out behind you
- Lift your right hand and extend it
- Try to maintain the center of mass and hold your position for 5 to 10 seconds
- Get back to the starting position and do the same with the alternate sequence (Lift your right leg and left hand and extend it)
- Repeat this set 3 to 5 times and you will find yourself improving each day
- Lying Ankle Taps
- Lie down on the mat, flex your knees, and keep your feet flat on the floor
- Keep your arms resting beside you and lift your head up from (slightly off) the floor
- bend yourself to the right and try to touch the right ankle with your right hand
- Get back to that starting position and try the same with the left side
- Repeat this process 10 to 12 times your core becomes stronger
- Plank
- Again, get all on your fours, flex your elbows, and place them firmly on the floor
- Stretch your both legs behind (one at a time) and keep the toes touching the floor
- Support your body with the elbows and toes while engaging your core and glutes
- Hold this plank position for 10 to 30 seconds and keep breathing in between
- Make sure to take 30 seconds of break after each set and repeat it for 3 to 5 times
Bottom Line
Although all these exercises are specially recommended for the elders; practically, there is no age for exercise and fitness. So, anyone can try these exercises at home and encourage the elders to do the same. Staying fit after 50 is challenging and trying these exercises at home on a regular basis can help to overcome those challenges of old age.
