As we move through middle age and onward towards retirement, our bodies still crave motion. Any exercise helps us to maintain muscle mass, manage any illnesses or pain, keep us independent, and reduces the risk of cardiovascular disease. One great way to stay healthy is to build your core strength at any age with weight training.
Why We Need Strength Training
As we age, walking and strength training are the perfect combination to reduce the symptoms of certain chronic diseases and help to maintain balance.
The CDC recommends core strength training for the following conditions: arthritis, osteoporosis, diabetes, back pain, obesity, and depression.
That should be enough to get you moving, but another benefit of strength training is it doesn’t have to cost a lot of money, and you don’t have to join a gym or hire a personal trainer. You can build your core strength at home with just a few minutes a day.
Buy a good pair of shoes and a lightweight pair of dumbbells weighing 3-5 pounds to start, and then heavier ones 8-10 pounds when you get stronger, and you’ll have everything you need.
Simple Weight Training Exercises For Core Strength
It’s always recommended that you see Greater Rochester Orthopaedics before you start a new exercise program for any recommendations or modifications.
Start With A Warm Up
It’s vitally important you begin any type of exercise with a short warm up, especially as you age. It doesn’t take long. Total about 4 minutes.
- Jog in place for one minute. If necessary simply march in place and lift your knees high.
- Punch for one minute to get your upper body warmed up and your blood pumping. Stand with feet apart, tighten your core and punch out one arm at a time at a steady pace.
- Knee thrusts for one minute start as before with feet wider than shoulder distance. Turn both feet in one direction allowing your hip to follow like a lunge. Drive your back knee up to hip height. Return your foot to the floor and repeat.
- Basic squat for one minute starts by standing up straight. Hold dumbbells to make it harder if you wish. Bend your knees and extend your buttocks backward like you are about to sit in a chair. Keep your weight on your heels. Get back up.
3 Core Strength Exercises
Exercise #1 : Squat Knee Curl Lift
Start in a squat position with weight on your heels, arms at your side holding dumbbells. Squeeze your glutes, raise one knee, and raise dumbbells to your shoulders. Slowly lower weights down and return to squat. Repeat with the other knee. Do 8-12 per side. Rest 1 minute.
Exercise #2 : Shoulder Overhead Press
Feet should be hip distance apart. Bring your elbows to the side making a “goal post” with your arms. Abs should be tight. Press dumbbells up slowly until arms are straight. Slowly return to original position. Repeat 8-12 reps. Rest 1 minute.
Exercise # 3 : Renegade Arm Row
Stand with your legs together and go to a slightly squat position. Place your arms in front of you holding dumbbells at hip height and palms facing the ceiling. Draw your elbows back behind your hips but close to your side. You should feel your latissimus muscle and triceps. Return to forward position. Do 8-12 rep. Rest.
Begin with these exercises to improve balance and maintain overall health.
See Greater Rochester Orthopaedics if you have pain or if you have concerns before beginning these exercises.