Staying physically active becomes even more important as we age. In fact, the CDC recommends that older adults should aim for around 150 minutes of light to moderate exercise each week.
Core muscles are found in the abdomen and back, and they play a key role in everyday movements, like bending, standing, and walking. Incorporating core exercises into your workout routine can strengthen these muscles and help you feel more comfortable as you move through the day. In this blog, we share 15 core exercises for seniors to help you strengthen your core — so you can continue to do the things that bring you joy.
The Importance of Core Strength in Aging
One key area of the body that plays a vital role in maintaining strength and mobility is the core. Let’s take a look at a few key benefits of performing core exercises for seniors:
- Improved Balance and Stability: Strong core muscles may help improve balance and reduce the risk of falls, which is especially important for seniors. With better stability, everyday activities like walking, climbing stairs, and even getting out of a chair, can feel more comfortable and safer.
- Reduced Back Pain: Strengthening your core muscles can provide better support for the spine and help ease back pain.
- Better Posture: Core exercises for seniors can help improve posture by strengthening the muscles that support the spine. Having good posture may help reduce strain on your muscles and joints.
- Promotes Independence: Having strong core muscles can allow older adults to perform activities of daily living (ADLs), like bending and lifting, without needing as much assistance.
- Increased Energy Levels: Engaging in core exercises for seniors can help you feel more energized and less fatigued throughout the day.
- Better Mental Health: Physical activity, including core exercises for older adults, has been shown to boost overall mood and help combat feelings of anxiety and depression.
15 Effective Core Exercises for Seniors
Before you start working out, it’s always a good idea to check with your doctor, especially if you haven’t exercised in a while or have any health concerns. Here are 15 gentle core exercises for seniors that can help strengthen your core:
1. Seated Marching
Seated marching offers a great way to strengthen your core and leg muscles. While sitting in a sturdy chair, slowly lift one knee at a time as if you’re marching. Seated marches can help improve your balance and strengthen your hips and lower abdomen.
2. Pelvic Tilts
To perform pelvic tilts, lie on your back with your knees bent and your feet flat on the floor. Gently tilt your pelvis upward, tightening your stomach muscles, then slowly lower your back down. Pelvic tilts can strengthen the muscles in the lower back and abdomen.
3. Bird Dog
The bird dog exercise is good for improving balance and strengthening muscles in your core. Start on your hands and knees. Extend one arm straight in front of you and at the same time extend the opposite leg behind you. Hold for a few seconds, then lower and switch sides. This movement works your lower back, hips, and abdominal muscles, promoting stability and coordination.
4. Seated Knee Lifts
Seated knee lifts provide an effective way to engage your abdominal muscles while seated. Sit up straight in a chair and lift one knee toward your chest, hold for a second, then slowly lower it back down. Alternate legs. This exercise can help improve the strength of your hip joints and abdominal muscles.
5. Seated Side Bends
Sit comfortably in a chair and extend one arm overhead. Gently lean to the opposite side while keeping your hips stable. Switch sides after a few repetitions. Seated side bends can stretch and strengthen your oblique muscles, which help with bending and twisting movements.
6. Bridge
Lie on your back with your knees bent and your feet flat on the floor. Slowly lift your hips toward the ceiling while squeezing your glutes, then lower back down. The bridge exercise targets your lower back, glutes, and abdominal muscles, which are essential for good posture and movement.
7. Abdominal Bracing
Whether you’re standing or sitting, performing abdominal bracing can help strengthen your core. To do this movement, tighten your abdominal muscles and hold for a few seconds, then release. This helps engage your entire core without putting strain on your back.
8. Heel Slides
Heel slides are a gentle way to strengthen your lower abdomen. Lie on your back with your knees bent. Slowly slide one heel along the floor toward your gluteus, then slide it back out. This exercise helps strengthen your core and hip muscles without putting too much pressure on your joints.
9. Wall Push-Ups
For individuals who may have trouble getting on the floor, wall push-ups can be a great alternative to traditional push-ups. Stand facing a wall, place your hands on the wall at shoulder height, and gently lower your body toward the wall by bending your elbows. Push back to the starting position. Wall push-ups can help strengthen muscles in your chest, shoulders, arms, and core.
10. Seated Torso Twists
Sit in a chair with your feet flat on the floor. Place your hands on your thighs or across your chest. Slowly rotate your torso to one side, hold for a second, and then rotate to the other side. This exercise targets your oblique muscles and may improve flexibility and range of motion.
11. Modified Plank
A modified plank is a gentle version of the standard plank that still helps strengthen your core. To perform one, get into a plank position, with your knees on the floor and your elbows under your shoulders. Then, hold your body in a straight line from your head to your knees for a few seconds. Performing modified planks can help strengthen the entire core, including abdominal muscles and the lower back.
12. Standing Side Leg Raises
Hold onto a chair or wall for support and stand tall. Slowly lift one leg out to the side, keeping it straight, then lower it back down. Switch legs after a few repetitions. This exercise can help strengthen your hips, and outer thighs.
13. Seated Leg Lifts
While seated in a chair, gently extend one leg straight out in front of you and hold for a few seconds before slowly lowering it back down. Alternate legs. This exercise helps build strength in your thigh muscles and engages your abdominal muscles as well.
14. Standing Abdominal Squeeze
Stand with your feet hip-width apart and place your hands on your hips or stomach. Tighten your abdominal muscles as if you’re trying to pull your belly button toward your spine. Hold for a few seconds, then release. This exercise helps engage your entire core in one move without straining the joints.
15. Chair Squats
Chair squats are great for strengthening your legs and core. Stand in front of a chair, lower yourself as if you’re going to sit down, then stand back up without sitting. Repeat this movement slowly. This exercise helps to build strength in your thighs, hips, and core, which can help with balance and mobility.
Incorporating Core Exercises Into Your Daily Routine
Strengthening your core muscles can help make performing activities of daily living (ADLs) safer and more comfortable. Here’s a practical guide to help you add core exercises for seniors into your daily routine:
- Start Slowly: It’s important to begin with low-impact exercises that are safe for your body. Even a few minutes a day of gentle core exercises can gradually help to strengthen core muscles.
- Focus on Consistency: Instead of doing long, tiring workouts, it can be a good idea to aim for more manageable, consistent sessions. If you’re just starting out, you can try to include a few core exercises for seniors in your daily routine, even if it’s just for one or two minutes at a time.
- Incorporate Core Movements Into Everyday Tasks: The good thing with abdominal exercises for seniors is you don’t have to go to the gym; you can engage your core during activities of daily living (ADLs). For example, when you’re standing up from a chair, you can try tightening your abdominal muscles as you rise to strengthen your core throughout the day.
- Use Support if Needed: If you’re feeling unsure about your balance while exercising, it’s perfectly fine to support yourself for added stability. Alternatively, you can try core exercises for seniors that can be done while sitting.
- Progress Slowly: When you’re just starting out, it’s best to begin with lighter exercises and gradually move on to more challenging ones as you build strength.
- Make It Fun and Enjoyable: You can play soft music in the background, invite a friend or family member to join you, or do the exercises outdoors if you enjoy being in nature. The more enjoyable it is, the more likely you’ll be able to stick with your routine.
- Celebrate Your Progress: It’s helpful to remember that every bit of progress counts and shows that you’re doing something positive for your health. Celebrate each win, no matter how small, because every little bit of progress matters.
Alternative Exercises to Consider
While core exercises for seniors can have numerous health benefits, sometimes, they might not feel like the best fit for everyone. Luckily, there are plenty of other ways to stay active, build strength, and improve mobility without putting too much strain on your body. Here are some gentle exercises that can be great alternatives:
- Walking: Walking can be an effective way to strengthen your heart and improve circulation.
- Water Aerobics: Performing water aerobic exercises can be an excellent way to get a full-body workout without putting too much pressure on your joints and muscles.
- Seated Marching: This exercise offers a great way to strengthen your legs and improve your range of motion while sitting down. To do it, lift one knee at a time, as if you’re marching in place.
- Toe Taps: Toe taps can help with ankle mobility and circulation in the legs, while being gentle on the joints. To perform toe taps, stand in front of a raised surface like a step or sturdy object, and alternate tapping the tops of your feet on the surface, while keeping your core engaged.
- Arm Circles: Arm circles can improve shoulder flexibility and strength. You can do them, seated or standing, by slowly making small circles with your arms extended out to the sides, then gradually making them larger.
- Standing Heel Raises: This exercise is great for improving balance and strengthening your calves. To do it, hold onto a sturdy chair for support, and gently raise yourself up onto your toes, then lower back down.
Wellness At StoryPoint Group Communities
At StoryPoint Group communities, we consider it a privilege to support our residents. To help support both their mental and physical well-being, our communities offer fun and enriching physical activities designed for different ability levels — to help them live happy and healthy lives.
To learn what it’s like to live with us, give us a call at 1-844-275-9990 or schedule a tour of your nearest StoryPoint Group community. We’d love to welcome you!