List of Low Impact Core Workout for Seniors & Their Benefits
Daily living or doing exercises can be hard as you age. In this case, the low impact core workout for seniors can be a lifesaver. These exercises don’t require any equipment while improving your strength and stability.
Exercises like a seated dead bug, seated forward roll-ups, etc., are easy to do low-impact core workouts. You can achieve good mental and physical health and an excellent fitness level by doing these exercises regularly.
Continue reading to learn more about the best core exercises for seniors and their benefits.
Why Should Seniors Do a Low Impact Core Workout?
Our muscle mass starts reducing (3-5%) once we reach the age of 40. If you don’t start doing core workouts, your body muscles will lose their flexibility. That is why it is crucial to do low-impact workouts for seniors. Here, we shared a few health benefits.
Minimizes the Chance of Diseases
You can prevent many diseases by doing regular low-impact core workouts. Diseases like diabetes, cancer, heart attack, etc. can be. A European Heart Journal study showed that the chance of a heart attack becomes half if a person does regular exercise.
Prevents Falls
The Centers for Disease Control and Prevention found that at least 1 out of 3 people aged 65+ and older experience falls. The key to doing core exercise is to help you achieve a strong core. You can have a good balance when walking. This way, you will hardly fall when walking or running. Since a low-impact core prevents falls, you can reduce the risk of injury.
Improves Mental Health
Physical exercises work against depression. Seniors can enjoy life when they regularly exercise a low impact core. Even exercise minimizes the risk of dementia significantly.
04 Effective Low Impact Core Workout for Seniors
Here, we shared a few step-by-step low-impact core exercises for seniors. Follow them carefully to avoid injury.
01# Seated Dead Bug
You may find this workout a bit challenging in the beginning. But you can strengthen your abdominal muscles by doing this exercise regularly.
Sit on a chair. You can choose any chair that suits your preferences. Make sure to keep your back in a straight position.
Now, extend your left arm and leg. At the same time, raise your right arm as far as possible.
Maintain the position for a second.
Then, back to the initial position.
Next, do the same process, alternating your legs and arms.
Try not to use a chair once you get familiar with this exercise. Instead, sit on the floor.
02# Seated Side Bends
This exercise also requires a chair at the beginning; later, you can do this in a standing position. Your external and internal obliques will become strong with this workout.
Sit on a chair and maintain the flat position of your feet.
Extend your left hand and put it on the back of your head. Don’t change the position of your right arm. Your body should be straight at this point.
Now, start bending as much as you can to the right side. Try to touch the floor with your right arm. Thus, you will feel a stretch on your left side.
While doing this exercise, inhale and exhale enough oxygen.
Alternate your arm and repeat the same process.
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03# Seated Forward Roll-Ups
Are you a senior looking to make your abdominal muscles strong? The seated forward roll-ups will be an excellent exercise. Here are the steps to follow
Sit on a chair. Don’t lean back. Also, keep your legs straight without bending.
Then, bend towards your toes. Initially, you may find it challenging to touch the toes. However, go slow.
Remember to breathe and try to stay in the bending position for at least 1 second.
Finally, return to your initial position.
Continue the exercise for a minimum of 15 times. You can rest for 5 seconds between each rep.
Don’t hurry when doing this exercise. Your abs need to get much pressure. Otherwise, your core will not get strong.
04# Seated or Lying Down Leg Lifts
You can do this exercise seated or lying down according to your comfort. In this case, you must choose how to proceed with this exercise.
For Lying Down Leg Lifts,
Lay on the floor and keep your back straight. Keep your arms closer to your legs.
Then, start lifting one of your legs, either right or left. Start slowly. You will need to stay in the position for 3 seconds (minimum)
Next, bring your leg to the start position and lift the other leg slowly.
Continue this exercise for 15 seconds.
For Seated Leg Lifts,
Sit on a chair. Don’t lean back. Maintain a straight back.
Then, start lifting one of your legs, either right or left. Maintain 5 inches of distance between the leg and floor. Keep the other leg bent and flat on the floor. Hold the position for at least 5 seconds.
Next, bring your leg to the start position and lift the other leg slowly.
Repeat the exercise with the other leg.
How Often Should Seniors Do Low-Impact Core Workouts?
So, the ultimate question is how often to do the core exercises.
The key point is to schedule your core exercises daily and be disciplined.
For example, you can plan twice or thrice a week. Moreover, if you can do it daily, plan it. Moreover, avoid overdoing it. Otherwise, you may hurt yourself.
If you ever feel discomfort, consider consulting a doctor.
Summing Up
A low impact core workout for seniors is a good option to stay fit regardless of age. The reason is that these exercises are easy to follow. Moreover, the chance of getting injured is lower with these exercises if seniors follow the correct method.
A weak core can hamper movement and daily activities. The exercises mentioned above will help seniors have a healthy and active life while reducing the chance of diseases.
