The Best Core-Strengthening Exercises for Seniors

With age, many seniors often neglect strength training. Then tend to focus on simply walking and other forms of cardio. That's not enough, though, because it's crucial to maintain and build strength in order to live an active and pain-free life. Strength—most especially a strong core—is integral in the ability to perform everyday tasks without the risk of injury. So we've put together some of the most efficient core-strengthening exercises for seniors to start doing pronto.

Adding exercises like the ones we've listed below to your routine can truly be life-changing in your older years. According to the Meno Clinic, your movements, stability, and balance are really the result of solid core muscles. In addition, your core offers support and protection to your back. This is key as you grow older, considering a lack of core exercises can cause your torso to weaken, which exposes you to muscular injuries, bad posture, and pain in your lower back, the Meno Clinic explains.

If you want to build your core strength, here are a few exercises you can incorporate into your routine. Perform three to four sets of the following.

Dead Bug

trainer demonstrating dead bug exercise to get a flatter stomach at 50

Start the dead bug on your back with your hands facing up toward the ceiling and your knees up. Inhale as you fill your belly with air, and pull your ribs down so that your lower back presses into the ground. Take one of your arms and the opposite leg, and extend them just above the floor. Then, exhale while keeping tension in your core. Then, bring the arm/leg back up, and repeat with the opposite side. Perform three to four sets of five reps for each side.

Bird Dog

bird dog core-strengthening exercises for seniors

For the bird dog, assume a tabletop position, keeping your knees aligned with your hips and your shoulders in line with your wrists. Brace your core as you extend one arm in front of you and the opposite leg behind you. Keep your body in a straight line. Then, bring the arm and leg back in before doing the next rep. Finish all reps on one side before switching over. Perform three to four sets of five reps for each side.

Side Plank

side plank core-strengthening exercises for seniors

Assume a side plank by stacking your feet and keeping your shoulders aligned with your wrists. Lift your hips up and forward, and brace your abs. Hold for 20 to 30 seconds before switching sides.

If the regular side plank position is too challenging to hold, you can start off with the bent knee version instead while you build up your core strength.

Band Rotation Chop

band rotation chop core-strengthening exercises for seniors

Last but not least, it's time for some band rotation chops. To set up, tie a resistance band around a sturdy beam. Then, take a step out to the side to form tension on the band. Hold the end of the band with both hands utilizing a pronated (overhand) grip, and position your feet in a wide stance. Keeping your core tight, rotate the band across your body from your upper back (thoracic spine). Flex your obliques during the entire range of motion, then return back to the starting position. Perform three to four sets of 15 reps for each side.

The post The Best Core-Strengthening Exercises for Seniors appeared first on Eat This Not That.

Eat This Not That

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions: Does an optimal time for consuming creatine exist? If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

One Major Side Effect of Taking Viagra, Study Says

Viagra, containing the drug sildenafil, is one of the most talked-about prescription medications on the planet. Patented in 1996 and hitting the market in 1998, its primary purpose is to help men achieve an erection. "Viagra is indicated for erectile dysfunction, pulmonary artery hypertension, and off label for Reynauds," Dr. Darren Mareiniss, MD, FACEP , Emergency Medicine Physician at Einstein Medical Center in Philadelphia, explains to Eat This, Not That! Health . "If you don't have one of these issues, probably should not take it." According to the National Institutes of Health , the drug, available as a tablet or liquid suspension, should be taken anywhere from four hours to 30 minutes prior to sexual activity. "Sildenafil usually should not be taken more than once every 24 hours," they note. So what can happen if you take viagra daily? Read on—and to ensure your health and the health of others, don't miss these Sure Signs You Have "L

Weight Loss Tricks

Search This Blog