Core Exercises For Seniors To Improve Stability And Balance

Did you know that having a strong core is like having a secret superpower, especially as we get older?

A strong core isn’t just about looking good – it’s a great way to maintaining good posture, keeping away that nagging lower back pain, and reducing the risk of falls

So, here’s a golden tip for all my amazing senior friends: Strengthening your core muscles is a fantastic way to keep yourself safe from falls and injuries.

And guess what? It’s not as hard as it sounds! You can easily weave these balance exercises into your daily activities.

Now, I know what you might be thinking: “Where do I start?” Well, just follow the exercises mentioned below (after you’ve check with your doctor).

Balance exercises like these, are the kind of physical activity that can help to improving your stability and balance, helping you stand tall and confident, reducing the chances of any slips or falls.

Remember, these core muscles are the ones that help your body parts coordinate smoothly. When they’re strong, they keep you steady and ready to handle life’s little wobbles.

But, a little word of caution: Before you jump into any new exercise routine, it’s always a good idea to have a chat with your doctor.

And when you’re ready to start, why not do it under the watchful eye of a physical therapist? They’re like personal trainers for your muscles, making sure you’re doing everything right and safely.

Each one of us is unique, and that means the way we exercise might need a little personal touch too.

That’s where a physical therapist can really help, tailoring a plan ti give you the best core exercises for you. So, let’s get those core muscles in shape and keep you feeling strong, stable, and fabulous!

Remember, it’s never too late to start taking care of yourself. Let’s do this together! 🌟

How To Strengthen Your Core If You Are Over 50

So, what are the core exercises that we can recommend for older adults?

These exercises are meant to be a good beginning routine to help you begin to strengthen your entire core for the purpose of improving your balance and stability.

They can be performed in your own home without special equipment.

Warming Up Exercise

• For the starting position, sit on a sturdy chair with a hard surface
• Place both hands on your knees
• Slide both hands down your legs towards your ankles
• Go down as far as you can
• Hold for 1 second
• Slide back up
• Roll your shoulders 10 times

Vertical Planking

• Stand about 1 to 3 feet away from a wall (like a vertical plank position)
• Lean forward and place both hands on the wall at about chest level
  Note: if you are not leaning forward then take a step or two back
• Keep your heels on the floor
• Keep your back flat
• Tighten your abdominals (pull in your belly button) and hold for 5 seconds
• Repeat this exercise 10 times

Forearm Plank

Planks are a great exercise for building abdominal muscles.

• Lie on your stomach on a mat (not a mattress or soft surface)
• Lift your body up on your elbows and your knees
• A more advanced level is to be on your elbows and your toes
• Try to keep your back in a straight line, if possible
• Do not allow your hips or pelvis to drop
• Maintain this position for 10 seconds
• Then lower your body down
• Repeat this exercise 3 times

Sit To Stand

• Start in a seated position on a chair with a hard surface and with armrests
• If needed, begin the exercises with 2 hands on each armrest
• Progress to using one hand on one armrest
• You can then further progress to placing both arms folded on your chest
• Tighten your abdominals
• Place your feet at hip-width
• Lean forward slightly and rise to a standing position
• Keep your back flat and maintain good posture
• Return to sitting position
• Repeat this exercise 10 times

Squatting

This is very similar to the Sit To Stand exercise mentioned above.

The difference is that you will be lowering your body more than just chair height.

This is ONLY recommended to perform IF your physical therapist has cleared you.

• Stand with feet apart – about 10 inches apart
• Both arms should be out straight in front of you (like a Zombie)
• I would recommend to have something behind you such as a large bean bag chair or a low ottoman just in case you tip backwards
• Bend both your knees slightly and lean forward from your hips slightly
• Keep your feet flat on the ground at all times
• Stand back up
• You can make the exercise more difficult by squatting lower but you must keep your feet flat at all times
• Repeat this exercise 10 times

Bridge Exercise

• Lie on your back on a mat (not a mattress or soft surface)
• Bend your knees
• Tighten your abdominals)
• Use your glute muscles (in your behind) to lift your hips up towards the ceiling
• Hold this position for 5 seconds
• Repeat this exercise 10 times

Superman

This may be the most difficult to perform for some if you have issues with kyphosis (a hunched back)

• Lie on your stomach on a mat (not a mattress or soft surface)
• If you have kyphosis you can place a pillow or two under your pelvis to help you to lay on your stomach and perform this exercise
• Legs straight and both arms straight in front of you
• Tighten your abdominals
• Lift your arms and your legs off the floor as high as you can without straining
• Hold this position for 5 seconds
• Repeat this exercise 10 times

Seated Oblique Exercises

For some this exercise may not be achievable initially but the goal is to continue the exercise routine until you can – or at least as much as you can.

• Sit on a chair with a hard surface
• Both feet must be flat on the ground
• Tighten your abdominals
• Rotate your upper body to the left and then to the right (twist)
• Repeat this again but this time place one hand on the opposite knee and rotate
• Then proceed to the higher level of knee lifts by lifting the opposite leg to the opposite elbow
• To do this, keep your back straight (no slouching or bending forward)
• Exhale and bring right leg and foot off the floor and towards your left side
• Tap your left elbow to your right knee
• Then bring your right foot back down
• Exhale and bring your left foot off the floor and towards your right side
• Tap your right elbow to your left leg (knee)
• Repeat this exercise 5 times with each leg

Seated Leg Lifts

• Sit on a chair with a hard surface and armrests
• Sit all the way back leaning against the back of the chair
• Place both arms on the armrests
• Start with one leg at a time
• Both feet are under the chair with your knees bent
• Tighten your abdominals
• Raise both legs in front of you about 1 foot above the ground
• Hold this position for 2 seconds
• Bring your feet back under the chair
• Repeat this exercise 10 times

Again, we repeat that you should initially perform these exercises with a physical therapist who can not only help you to perform the correctly and safely but could also recommend modifications and/or other exercises to help you build your core.

Why Should Seniors Work On Core Exercises?

There’s no doubt that stronger muscles and better flexibility both contribute to a better quality of life throughout the aging process.

After all, who wants to live with stiffness, pain and limited mobility?

Having a strong core is an essential part of your overall health; without a strong core, you are more at risk for injuries from falls due to poor balance and limited mobility. In fact, every movement you make is generated from your core, which means if your core is weakened, other muscles need to work harder to pick up the slack. This is a key contribution to injuries in seniors.

American Senior Communities

There are 2 main reasons why older people should include core exercises as part of their daily fitness routine.

1. Core exercises improve the overall muscle strength of your core muscles which in turn helps to prevent you from losing your balance and falling and risking injury.
2. Stronger core muscles should help you to perform all your daily tasks easier