For Seniors: How to Strengthen Your Inner Muscles. Fall Prevention
Inner muscles are the deep muscles of the body that play an important role in supporting posture and maintaining balance.
Strengthening these muscles is especially effective for preventing falls in older adults.
By making simple exercises that you can continue without strain a habit, your core will become more stable and your walking will become smoother.
Here, we’ve gathered safe ways for older adults to strengthen their inner muscles.
Incorporate them into your daily routine and aim for a body that moves with energy.
Start building a body that’s less prone to falling with easy exercises you can begin today.
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- Summary of exercises for seniors: introducing preventative care movements by body part.
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[For Seniors] How to Strengthen Your Deep Core Muscles: Fall Prevention (1–10)
Slow training standing trunk
Incorporate slow core training to help prevent dementia, being bedridden, and falls.
From a standing position, perform a bow.
Keep your hips still and be careful not to round your back.
The key is to move slowly rather than vigorously, placing a light load on your core.
To prevent unsteadiness, do this in front of a chair back or a wall.
Strengthening your core helps prevent wobbling and reduces the risk of falls.
In addition, moderate exercise activates the brain and is effective for dementia prevention.
Prepare your surroundings properly and give it a try.
Draw-in
Let’s improve balance and prevent lower back pain with core training you can do while lying down! Many older adults have various physical concerns, but exercises you can do lying down are easy for anyone to try, so they’re highly recommended.
Lie on your back with your knees bent and take deep breaths.
When you inhale, fully expand your lungs; when you exhale, focus on your abdomen.
Engaging your lower abdomen helps stabilize your body’s axis, which can prevent falls and lower back pain.
This routine is easy to incorporate before bed or anytime you lie down for a bit.
Give it a try!
Core exercises on a mat
As we age, our motor skills and muscle strength decline, increasing the risk of falls.
When older adults fall and fracture a bone, recovery often takes a long time and can sometimes lead to being bedridden.
Did you know that core training is effective for stabilizing walking? These exercises can be done while lying down or on all fours, making them suitable even for seniors who find it difficult to stand for long periods.
Moderate exercise also offers welcome benefits such as stress relief and improved sleep quality.
Try incorporating these exercises to help prevent falls!
[For Seniors] How to Strengthen Inner Muscles: Fall Prevention (11–20)
Lower abdominal strengthening exercises
The iliopsoas is a key inner muscle that connects the spine to the hip joint.
Exercises that strengthen this important muscle—which helps support the body and lift the legs—are essential for core strengthening and maintaining health in older adults.
It’s very simple: while sitting on a chair or bed, lift your leg as high as you comfortably can.
Engage your abdominal muscles, and if you feel wobbly, place both hands on either side of your hips for support.
Focus on lifting and lowering the leg straight in front of you so it doesn’t drift to the side—this will better stimulate your core.
Exercises to strengthen your body’s core
For older adults, falls can easily lead to injuries and are very dangerous.
To prevent falling, it’s important to regularly train your balance.
The exercises introduced here strengthen your body’s central axis, helping stabilize balance when standing and walking, which can reduce the risk of falls.
If your body’s axis is weak, your back tends to round, which can cause a hunched posture and lower back pain.
By strengthening the core, your spine naturally straightens, helping you maintain proper posture and making your body less prone to fatigue.
These exercises can be done while seated, so they’re recommended for anyone.
Exercises to build core tension
Older adults want to stay healthy and energetic for as long as possible, don’t they? Some may think that means they have to do intense exercise.
In particular, core training is important for improving balance.
People often assume strengthening the abdominal muscles is difficult, but this exercise can be done easily while seated without overexertion.
By slowly moving your arms and legs, you can do simple core workouts at home.
It helps improve posture and can also prevent falls.
Seated Balance Exercises
Some older adults may feel that training their balance is too challenging.
For those people, we recommend this seated balance exercise.
Because it’s done while sitting, it’s reassuring even for those who aren’t good at exercise.
Although it’s a seated workout, the key is to pay attention to your posture and how you sit.
Tilt your pelvis upright and stretch your back firmly as you perform the movements.
In addition to improving balance, it also promotes blood circulation, providing a refreshing effect for both body and mind.
Be mindful of your mental well-being as you incorporate it, too.