Exercise Archives

Functional core training is something that most people neglect. Even younger people who exercise regularly, often tend to neglect working their core. The core is not like your biceps or legs where there’s a visible difference.Since so many people are focused on the aesthetics and how impressive their muscles look, they only work the ‘showy’ muscles and the core is forgotten.So, what are your core muscles and why are they so important?Your core is responsible for your posture, balance, stability and overall body strength. Any level of fitness can be improved by strengthening one’s core. It’s common to see seniors hunching over as they age.One reason for this is that their core muscles are weak. They’re unable to stand upright because the body just doesn’t have the strength. This is an unfortunate situation and is best prevented early on. However, the situation can still be improved by training and working your core.These are some of the muscles affected by your core: Erector SpinaeExternal ObliqueGluteus MaximusGluteus MediusGluteus MinimusHamstringsHip FlexorsHip adductors So, by strengthening your core you’ll not only improve form and function, but your daily movements will be easier and less straining on you. It’s common to see seniors slip and fall when they’re at home.Very often, their core muscles are too weak to stabilize their body. So, any slight slip is enough to make them topple over. When you’re younger, your core is stronger, and you can jerk back and compensate to prevent a fall should you accidentally lose your footing on a slippery floor.Weaker seniors just don’t have enough strength to do that. So, it’s imperative that every senior make an effort to strengthen their core. The good news is that this is not a difficult process at all.It will take daily effort, but you will see improvement over time. One of the best ways to improve your core will be to get a stability ball, which is also known as a Swiss ball.Just sitting on the ball for 10 to 15 minutes will force the body to keep its balance since it has no backrest. This is a very low-impact activity that is perfect for seniors.Another excellent exercise that is one of the fundamentals of core training is the plank. There are many different types of planks such as front planks, side planks, etc. It will be a good idea to include a variety in your workout to get the best benefit.Do note that seniors should get a slightly thicker exercise mat and not do the planks directly on the floor. Their skin is thinner and is prone to bruising. Many of them will not have much fat to provide sufficient cushioning. So, an exercise mat will make it less painful.The goal here is to spend about 2 to 3 minutes a day in the first week or two and slowly increase the time to about 10 or 15 minutes. Your body is a highly adaptive organism and even in your later years, it will slowly cope with the demands placed upon it.When you can hold a plank for a minute or two, your core strength will be pretty good. Keep improving and finding new exercises to challenge yourself.Consult your doctor before working your core. Depending on your condition, some exercises may not be suitable for you. Whatever the case, just remember the importance of a strong core and do what you can to keep it strong.