![[For Seniors] Core Training: Recommended Simple Rehabilitation](https://i.ytimg.com/vi_webp/gcogpDtsqFM/maxresdefault.webp)
Many people make exercise a habit to maintain their health.
Core training is one of the most important forms of rehabilitation: it strengthens the muscles that support posture, helps prevent falls, and supports everyday movements.
Here, we introduce simple core exercises that older adults can do without overexertion.
These methods can be done while seated in a chair and use simple, equipment-free movements, allowing you to train your body safely and effectively.
Start at your own pace and aim for a vibrant daily life in both mind and body!
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[For seniors] Core training: Recommended easy rehab (1–10)
Core training that targets the lower abdomen
Do you know the iliopsoas muscle? It’s a muscle located from the lower back to the front of the thigh, and it’s an important deep core muscle for walking and maintaining posture.
If you don’t train this iliopsoas, your body may become hunched forward and it may become difficult to lift your legs, so please try these iliopsoas exercises.
For example, even in leg-raising exercises, if you focus on lifting your legs by engaging your abdomen rather than using your leg muscles, you can effectively train the iliopsoas.
Simple core training you can do while sitting
Just by having a stable core, you can reduce unnecessary strain on your body, but it’s scary if you fall during training, right? To avoid that risk, let’s try core exercises you can do while seated.
There are 10 exercises introduced with easy-to-remember names like the Pigeon Exercise, Haniwa Training, and Inchworm Exercise.
They’re all movements you don’t normally do, so it’s great for engaging muscles you haven’t been using.
Even just following along with the video and doing a full run-through makes a difference.
If you’re someone who sits in the same position watching TV for long periods, definitely give these a try.
Core training
The core is a part of the body that’s hard to train unless you consciously focus on it, and its decline can lead to a loss of overall muscle strength.
This routine is designed to train the core with awareness, while also working the transverse abdominis and the pelvic floor muscles.
From a hands-and-knees position, extend your right arm and left leg—or your left arm and right leg—and hold that posture to strengthen your core.
It may be difficult to maintain the position at first, but the key is to focus on forming the correct posture even for a short time, then gradually get used to it and extend the duration.
Balance training
As we get older, our core tends to weaken, which makes us more likely to trip or fall even over small steps.
If a fall leads to a fracture, there’s a risk of becoming bedridden, so it’s important to keep training the core regularly.
Here, we introduce exercises you can do while seated in a chair, allowing you to train your core safely and easily.
Even simply lifting one leg or both legs while sitting can strengthen your core.
Please use this as a reference.
Core strengthening: Exercises and stretches for older adults
Here are upper-body exercises you can do while seated that help strengthen your core.
Standing exercises can cause unsteadiness, falls, or even fractures, so please try these seated exercises instead.
The key points to watch out for are explained in detail, so follow along with the video as you do them.
If you prefer a slower pace, reducing the playback speed is a good option.
Also, even if two exercises look similar, whether you’re moving in a closing direction or an opening direction changes their purpose, so please pay attention to that.
Core training you can do slowly while seated
Here are core-strengthening exercises that are also effective for Parkinson’s disease.
When you have Parkinson’s, you’re more prone to falls and balance problems, but strengthening the core is said to help prevent these issues.
The core exercises introduced here are basic and can be done easily while seated, so try making them part of your daily routine—and once you get used to them, it’s a good idea to do them several times a day.
It’s easy to feel reluctant to move your body, but please try to keep up with exercises like these.
Multifidus training
The multifidus refers to the small muscles attached around the spine.
When the multifidus weakens, your back can become rounded or overextended, which can lead to lower back pain.
That’s why training the multifidus is effective for preventing back pain.
Here’s how: get on all fours with your knees on the floor, extend your right hand forward and your left leg backward, then extend your left hand forward and your right leg backward.
Repeat this movement alternately.
If you’re not used to it, you might wobble and have trouble balancing, so having someone assist you can be reassuring.
It’s important not to arch your lower back while doing the exercise to make the training effective.
