Importance of core strength as we age

As we get older, it's important to focus on staying physically fit and healthy. Training your core strength is a key part of this, helping to keep you strong and balanced throughout your life.

"Core strengthening is an important part of any exercise routine, as it allows us to maintain an active and independent lifestyle, while preventing injury," says Marissa Showers, PT, DPT, a physical therapist at Main Line Health.

Here's what you need to know about maintaining your core strength as you age.

What are core strength and balance training?

Core strength training focuses on strengthening the muscles in our abdomen, back and pelvis to improve physical stability and posture. This type of training becomes increasingly important as we age, helping to support our body's balance and functionality.

"The core should be at the center of our strength routine - it's the foundation that allows us to safely maximize our potential when it comes to strength, endurance and flexibility. That's why it's called the core," says Showers.

Balance training helps improve coordination and stability, reducing the risk of falls for older adults. When combined with strength training, it creates a well-rounded approach to maintaining health and preventing injuries, promoting a vibrant and independent lifestyle.

Exploring core strength and balance training helps to improve posture and ease of movement. These exercises help prevent slouching and discomfort, making daily activities easier and more comfortable.

"Strengthening your core and improving balance can help avoid serious injuries or even those minor aches and pains," says Showers. "As we know, an exercise routine has many health benefits, but it's our ability to perform daily activities that can be the most positively impacted, from carrying groceries, to climbing stairs, to playing with grandkids."

Starting a core strengthening routine earlier in life

Starting core strengthening exercises early in life can help prevent back pain and injuries as you age, and it serves as a proactive way to combat common physical issues later on. Having a strong core is also essential for reaching fitness goals and keeping your metabolism active, which helps with weight management.

Starting a routine of core strength and balance exercises early helps to form healthy exercise habits that become second nature. This proactive approach to fitness leads to long-term benefits, promoting independence and improving quality of life as one ages.

Tips for incorporating core, strength and balance exercises into your routine

To effectively incorporate core strength and balance exercises into your workout routine, it's important to create a personalized plan that fits your needs. Start by setting achievable goals and gradually increase the difficulty of your exercises as your strength improves.

"Good form truly makes a difference to get the most out of your workout and avoid injury, focusing on an active core with each exercise is a great place to start and a better way to train your core than the traditional 'sit-up' or 'crunches," say Showers. "Routines are helpful and allow us to establish good habits, but try to mix it up and target all muscle groups to keep workouts interesting and avoid overuse."

To stay motivated and committed to an exercise program, it's important to choose activities you enjoy. Make sure to take breaks for muscle recovery and consider consulting a fitness professional if you're new to exercise. These strategies will help you build core strength, improve balance and enhance your overall health in a safe and effective way.

Maintaining a regular exercise routine that includes core strength and balance training help improve physical abilities and prevent common age-related issues. Starting this fitness journey at any age can lead to a more stable, energetic and injury-free life. Embracing a holistic approach to fitness makes daily activities easier and more enjoyable, setting the foundation for a vibrant and active future.

Next steps:

Make an appointment with Marissa Showers, PT, DPT
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