Exercise practice by older adults is essential and brings various health benefits. With these core exercises for Seniors, they will easily adapt and perform at any time of the day.
It will help keep a healthy muscle mass, maintain bone density, improve balance, coordination, and mobility, reduce the risk of falling, and help maintain independence in the performance of daily activities.
However, it’s always important to ask your doctor to conduct a general evaluation to adapt each exercise to your specific medical history.
Also, stretching is important to warm the whole body before and after exercises and prevent injury.
you may also want to read: Difference between Pilates & Yoga
These 5 exercises should be performed at least 3 times a week, preferably under a physical therapist’s guidance. It should be interrupted if the person begins to feel pain or discomfort during the performance.
5 Core Exercises For Seniors
With your feet slightly shoulder-width apart, extend your arms forward, and slowly bend your knees.
Bringing your hips down and pushing your glutes back, as if you were sitting in an imaginary chair, keeping your back always straight. Return to the starting position and repeat 10 times.
When doing squats, knees must never be placed in front of the feet; For this reason, the hip should be pushed back as far as possible. If you find it difficult, remember to start very slowly.
2. Biceps with weights
Sitting on a gym ball or chair without arms, hold a weight in each hand. With your fingers forward, slowly lift the weights in the shoulders’ direction, keeping the arms and elbows close to the body, returning to the starting position. Repeat 10 times.
3. Shoulder press
Sitting on a ball or chair without arms, hold a weight in each hand and lift the weights until they are at shoulder height.
Then slowly push the weights up over your head until your arms are stretched but slightly flexed and slowly return to the starting position. Repeat 10 times.
4. Knee to chest
Lying on the floor on a mat, fold one of your legs close to your chest, support the knee with your hands and hold for 5 to 10 seconds. Then change legs and repeat these movements 10 times.
5. Step on step
Place one foot on a step and slowly raise the other leg from the step. Then slowly lower your leg back to the floor. Repeat each bolt 10 times.