7 Core exercises for seniors

Published on: 6th December 2019

Back to News

Hearts need physical activity to keep them in good condition. As we get older, doing exercise can become more difficult. We can also be more prone to slips and falls as we become frailer. A great way to help stave off frailty and help to reduce the probability of slips and falls as we age is to build on our core strength.

Core strength has also been found to improve coordination, posture, balance, stability and help to prevent injury. These exercises are recommended for people who use stairlifts. Here, we outline 7 core exercises for seniors to help keep them fit and healthy by building their core strength.

  1. Core workout warm-up

Before any exercise, it is vital to warm up the body to prevent injury. The important thing is to get the blood flowing and increase your body temperature. Keep the activity gentle for 5-10 minutes.

  1. Practice abdominal bracing

This can actually be done anywhere you like and throughout the day. Simply stand up tall and focus on drawing your belly button inwards towards your spine. You will feel your abs tighten. Squeeze tightly for as long as feels comfortable and repeat up to twenty times.

  1. The bridge

This yoga pose is a great way to strengthen your core. Lie down flat on your back and plant your feet as close to your buttocks with your knees bent. Tighten your core muscles and push down from the shoulders bringing your lower back off the floor without arching it. If you can, link your hands centrally under you back and hold the pose for 30 seconds to a minute (you can build up to this). Take care to breathe in and out whilst holding the position.

Why not also read: A guide to caring for elderly parents

  1. The Superpose

This pose is great for the lower and upper back, as well as your glutes and helps with movements like bending over or sitting down. Lie face-down on a mat with your hands stretched out in front of you. The aim is to lift one arm, and opposite leg, and your head off the ground from 2-inches and up.

  1. Bird dog pose

This is great for targeting your stabilizer and core muscles. Start on your hands and knees, keeping your palms flat on the floor shoulder-width apart and your knees perpendicular to your waist. Now, lift your left arm forward as you push your right leg backwards. Hold for a deep breath, then repeat 10 times for each leg.

  1. Leg Lifts

Lying flat on the floor, contract your abdominal muscles by lifting your leg around 5 inches into the air, keeping it straight. Hold for 3-5 seconds and repeat 5-10 times with each leg.

  1. Side bends (seated)

Sit on a chair with your feet planted firmly on the floor.  Plant your left hand on your chair and stretch the right up to the sky. Lean down towards your left hand as you exhale. Allow the right hand to bend slightly over your head and place plenty of weight on the hand of the chair. Breathe in as you straighten up. Repeat on each side 5-10 times.