A strong core is the foundation of a healthy lifestyle. For older adults, it’s one of the biggest parts of staying independent. However, even if you follow a proper exercise routine, it’s easy to overlook core exercises.
5 helpful standing core exercises for seniors include:
- Marching in place
- Standing side leg lifts
- Oblique twists
- Overhead arm lifts
- Heel-to-toe rocks
As with any approach to senior wellness and wellcare, what works best for you and your loved one will depend on your personal goals, health, and abilities. We are always ready to help you find the perfect fit, with advice on everything from daily exercise to eating right.
How a Strong Core Benefits Seniors
The benefits of a strong core affect much more than your midsection. These muscles support your spine and how you balance yourself. So, a strong core can help keep you upright in your day-to-day life and significantly lowers the likelihood of injuries.
Here are some key ways a strong core can help older adults:
- Improved balance to reduce the risk of falls.
- Better posture that alleviates strain on the spine.
- Boosted mobility, making tasks like walking and bending easier.
- Lowered risk of back pain through spine stabilization.
- Increased confidence in physical abilities and independence.
Core exercises are a critical part of a healthy and active lifestyle. By strengthening this critical muscle group, older adults can work towards more independence.
Senior-Safe Core Exercises
When it comes to safe and effective exercises for seniors, a standing routine shines. These exercises are gentle, adaptable, and great for stability. Even better, they don’t require complicated floor movements or heavy lifting, making them ideal for older adults.
Marching in Place
This exercise builds strength and improves balance by engaging the core as you lift your knees. It can be done anywhere at almost any time, making it a great choice.
To perform this exercise, you’ll need to:
- Stand tall with your feet hip-width apart.
- Slowly lift one knee to waist height, keeping your back straight.
- Lower that leg and repeat with the other, mimicking a slow march.
Make sure to take it slow and focus on your breathing. Aim for 10–20 marches per leg. This can be a great way to improve coordination and gently activate your abdominal muscles.
Standing Side Leg Lifts
Standing side leg lifts are perfect for strengthening your obliques and improving hip stability. This exercise targets the muscles on the sides of your core, which may otherwise be neglected in traditional ab workouts.
To do standing side leg lifts, make sure to:
- Stand tall with your hands resting on a sturdy surface for balance.
- Slowly lift one leg out to the side without tipping your upper body.
- Lower the leg and repeat on the other side.
Try 8–12 lifts per leg. This can be an excellent way to target small but important stabilizer muscles.
Oblique Twists
Oblique twists improve core flexibility and strengthen the sides of your abdomen. They’re designed to make everyday movements like turning easier.
To do oblique twists, all you need to do is:
- Stand with your feet shoulder-width apart and hands on your hips.
- Slowly twist your torso to one side while keeping your lower body stationary.
- Return to the center, then twist to the other side.
Perform this for 10–15 repetitions per side. It can be a simple and effective way to help you improve your mobility and posture.
Overhead Arm Lifts
Overhead arm lifts help strengthen your core while supporting balance and shoulder mobility. This exercise helps with everyday tasks like reaching for items on high shelves or lifting objects overhead.
To do overhead arm lifts, you just need to:
- Stand upright and engage your abdominal muscles.
- Raise both arms straight overhead while keeping your core tight.
- Lower your arms slowly back to your sides.
Do 8–12 repetitions. This is effective for working your upper body and improving stability through core activation.
Heel-to-Toe Rocks
Heel-to-toe rocks can improve stability and balance. This can be particularly useful for lowering the risk of falls.
To do heel-to-toe rocks, all you need to do is:
- Stand straight with your hands on a table or chair for support.
- Shift your weight from your heels to the balls of your feet slowly.
- Repeat the rocking motion for 10–15 repetitions.
This exercise strengthens balance-related muscles and adds stability to your step.
How Often Should a Senior Do Core Exercises?
Consistency is key when it comes to exercise. Ideally, older adults should try following these guidelines:
- Aim for 150 minutes of moderate-intensity activity per week. You can break this down into chunks, such as 30 minutes a day for 5 days.
- Or, do 75 minutes of vigorous-intensity activity every week.
- You can also combine moderate and vigorous activities for the equivalent duration.
- Include muscle-strengthening exercises at least 2 days a week.
It can also help to pair core exercises with other low-impact activities like walking or stretching. This can make the exercise more enjoyable and helps you train other parts of your body as well.
No matter what routine you follow, make sure you’re always listening to your body. Exercise should be enjoyable and effective, not painful or uncomfortable.
A Strong Core Is Within Reach
Improving your core strength as a senior is more than just a fitness goal. It’s a step toward greater independence and quality of life. With regular exercise, you can work toward a healthier and more active lifestyle, just like you deserve.
Even better? Our team at Somerby Sandy Springs is here to help. We offer an expansive fitness center, aerobics classes, and professionally-led fitness sessions to make physical health easier than ever. Our team supports residents every day in their journey towards a healthier life, and we’re ready to welcome you with open arms.
Schedule a tour with us today!
