Stick with this core practice for older adults

W.It is true that age is nothing but a number, we cannot ignore it completely. Especially when it comes to our bodies and how we train them.

In particular, as we get older, the way we use our core changes, so we should change our core workouts as well. “As you get older, you’ll naturally lose your balance,” said Natalie Sampson, DPT, owner of Symmetry Physical Therapy in Southern California. The fall of balance occurs nervously with age unless we work to strengthen it. “We usually don’t notice it until we try to stand on one foot,” he says. “Having a strong core helps maintain balance and helps our posture and strength.”

Our bodies do not renew in the same way they did when we were little. “Our cellular turnover decreases with age, which means we begin to lose muscle mass and bone density,” explains Dr. Sampson. “Our cells go through regeneration. When you are young, you break bones and muscles and regenerate with more. It decreases with age. You can’t build that much bone and muscle, and what goes away doesn’t come back to 100 percent, unless you train for it. “

Loss of balance and bone density is a dangerous double hammock: Fall is a huge risk factor as we age and hip fractures are directly linked to illness in particular. According to a published study Geriatric orthopedic surgery and rehabilitation Looking at hip fractures in people 60 years of age or older, “the reported 1-year mortality rate after maintaining hip fractures is estimated to be 14% to 58%.”

Good news? Building a strong core can help you maintain a foundation to maintain your balance and allow you to continue strength training to maintain your muscle mass and stay strong. “You can’t have good balance without a pretty stable core,” he said. Sampson says. “Your core is the base of all the movement of the lower body and the upper body, and it stabilizes us as we go through space.”

Dr. Sampson recommends these three functional exercises that will activate your transverse abdominis (the deepest layer of abdominal muscles) and other stable core muscles such as your lats and your pelvic stabilizer.

Dead bug

  1. Start lying on your back. Bend your knees at a 90-degree angle and place your legs in a tabletop position with your hips bent. Bring your arms to the ceiling with your wrists over your shoulders. “Make sure your pelvis / lower back is neutral,” said Dr. Sampson.
  2. Slowly lower your right foot and your left hand to the floor at the same time, moving your hand away from the armpit and your foot off the buttocks.
  3. Return to starting position and repeat with your left foot and your right hand.
  4. Continue phasing for three sets of 10 repetitions.

Tip: While maintaining a neutral spine and keeping your shoulder blades down your back, you can only go as far as your range of motion. Doctor. Encouraging Sampson to use his breathing everywhere, Sampson said, “Breathe to prepare, exhale as you move away. Exhalation keeps the core engaged. “

Bird-dog

  1. Start in a tabletop position on all fours with your knees directly below your buttocks and your wrists just below your shoulders.
  2. At the same time move your right hand forward and your left foot reach behind you.
  3. Return to starting position, then repeat with left hand and right foot.
  4. Continue alternately for three sets of 10 repetitions.

Tip: “Reach out as much as possible without losing alignment or late engagement on the supporting side,” says Dr. Sampson. This is the opposite of stability. Your core stabilizes as you move your arms and legs. “

Standing single leg balance

  1. Start standing with your hips-distance away, holding something as stable as a counter.
  2. Lift your right leg forward for 20 seconds. (Pull it out as far as possible while maintaining a straight posture.)
  3. Bring the legs down again, then lift to the side and hold for 20 seconds.
  4. Bring the patty down again, then lift it straight back and hold for 20 seconds.
  5. Repeat on the left leg.

Tip: “Make sure your pelvis is aligned and adjust your glute to help you,” says Dr. Sampson. “Think of your puck as a tripod, balancing the thumb ball, the little finger ball and the ankle.”

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