To the Core

The importance of maintaining core strength as we age

We have all heard about the importance of a strong core, especially as we get older.

Core strength refers to the strength and stability of the muscles in the central portion of the body, including the abdomen, lower back, pelvis, and diaphragm. They support the spine and pelvis.

Strong core muscles protect the spine and lower back from injuries caused by twisting bending or lifting. They are essential for performing daily tasks such as sitting, standing and reaching.

But our core muscle tissue deteriorates with age, starting as early as our mid-30’s. We might not notice it then, but without regular resistance training, our core strength will likely have declined to the point that it makes our life more difficult by the time we are in our 50’s. Yikes!

Five signs your core might be weak:

1.    Your back hurts

2.    You have poor balance

3.    You slouch all the time

4.    Your wrists and feet hurt

5.    You are always holding your breath

If any of this sounds familiar, it’s time to pay more attention to strengthening your core. Yoga and Pilates happen to be two forms of exercise that strengthen the core. Yoga has the additional benefit of also improving flexibility and balance, which is great for us gals over 50.

There is this myth that you have to be “flexible” to do yoga. That’s not the case. In fact, yoga is a practice designed to help you gain flexibility, meaning anyone can start to practice regardless of their current fitness level or flexibility. There are many ways to modify poses, and straps, blocks, or blankets can be used to access poses safely.

Some yoga poses that can help build core strength are:

·      Bird dog

·      (modified) plank

·      (Modified) side plank

·      High lunge

·      Tree pose

·      Boat

As well as:

·      Bridge variations

·      Opposite leg and arm raise

·      Dead bug

·      Vertical leg crunches

·      Flutter kicks

·      Russian twist

While there are a number of different types of yoga, Hatha yoga is best suited for more mature adults and beginners as it is slower and gentler than some other types. Yoga also relaxes you and helps you to destress. It can even help you feel brighter and more energetic.

As with any unfamiliar activity, getting started with yoga can feel a bit daunting. Don’t get discouraged if you feel a bit clumsy or uncoordinated during your first practice. The body needs time to get used to this new, unfamiliar form of movement. Be patient with yourself! I promise you, it is 100% worth it.

And finally: safety first! Before signing up for a class, do your research! Find a class that meets your needs. Talk to friends who practice, for recommendations. Word of mouth is often your best resource.

See you on the mat!

Sources: mmsspt.com/5-signs-your-core-is-weak/, hopkinsmedicine.org