Category: Core Fitness

Core Strength: A Key to Fall Prevention in Older Adults

July 24, 2024

Injuries From Falls Are Rising

Falls in older adults are becoming more common. Seniors who fall, may suffer serious injury, or death.

Falling down isn’t a natural part of aging.  It doesn’t have to happen. Prevention can go a long way to protect you.

Once injured from a fall, many older adults develop a fear of falling again. They may limit their activities, hoping to prevent another fall.

Latest Information from the Centers For Disease Control

  • Every year 1 out of 4 adults 65 and over falls.
  • 20 to 30 percent of people who fall, suffer moderate to severe injuries, such as cuts and bruises, fractured hips, and head trauma.
  • The most common areas subject to breaks, are the pelvis, spine, forearm, leg, hip, upper arm, and hand.
  • Most fatal falls occur at home.

How Core Strength Helps Older Adults

  • A stronger core means you’re more steady on your feet while going about your daily activities. 
  • Strengthening core muscles helps to maintain your independence.
  • Core strength improves your balance. You’re going to stop falling.
  • Life becomes more pleasant when you lose your fear of taking a fall.
  • You’ll be able to participate in recreational activities without fear of falling.

Questions about Core Strength Training For Active Agers are answered on my FAQ page.

Quadruped Crawling Is a Multi-Directional Exercise That Improves Cognitive Function

December 20, 2022

Quadruped Crawling is a low impact navigational exercise that improves coordination while working your quads, shoulders, core and legs. Improve your balance and range of activity as you move front-to-back and side-to-side while challenging your mind during crawling.

Instructions

  • This exercise is easier if your knees remain on the floor.
  • Assume an all 4 position on the hands and balls of the feet.
  • Place hands directly beneath the shoulders, and the knees directly under the hips.
  • Place feet in line with the knees. Curl toes under.
  • Crawl forward to the midpoint between 2 cones. If you don’t have cones use 2 books.
  • Crawl laterally to both cones.
  • Return to the midpoint and crawl back to the start position.

How To Do An Incline Push-Up With Rotation

November 3, 2022

The Incline Push-Up With Rotation Is An Upper Body Strength and Core Stabilization Exercise

INSTRUCTIONS

  • Begin in a high plank position with feet hip-width apart and arms extended.
  • Place hands on a flat bench or other elevated platform, slightly wider than shoulder-width.
  • Draw in the abdomen and contract the glutes to maintain the body in a straight line.
  • Perform a push-up as normal, lowering your body within your range of control.
  • At the top of the motion rotate the body and reach the arm toward the ceiling.
  • Allow the feet to rotate naturally while maintaining stability.
  • Return to high plank position and perform for desired number of repetitions.
  • Keep the body stable.
  • Avoid shrugging shoulders.

MODIFICATION

Eliminate the bench. Perform a standard push-up on an exercise mat, and then rotate into a side plank.

PREREQUISITE

Ability to perform a standard push-up on an exercise mat and a side plank.

Home Fitness Pilates Power Gym

October 11, 2022

Compact Design – No Assembly Required

Features

  • Combines the best of traditional Pilates workouts and Strength Training in one machine.
  • No assembly required. Fifteen height elevations and 4 tension cords.
  • Three Pilates Power Gym Work Out DVDs.
  • Push Up Bar, Foot strap attachments allows for upper and lower body strength.
  • Sturdy steel frame holds up to 300 pounds.
  • Accommodates heights up to 6′ 4″.
  • Quick release tension cords.
  • Available on Amazon for $599.00.

How To Do A Dumbbell Bulgarian Split Squat

October 1, 2022
  • Stand with feet hip width apart. Hips point forward.
  • Lift lift one leg onto bench as shown in video.
  • Maintain neutral spine.
  • Grab the dumbbells and place them at your sides. Brace the core.
  • Place most of your weight on the supporting leg.
  • Drop the knee down until it is 1-2 inches off the ground maintaining a slight forward torso angle.
  • At the bottom of the movement the knee angle on supporting leg is positioned slightly behind the toes.
  • Repeat for desired number of repetitions.
  • Change sides and repeat exercise. Maintain good posture throughout.
  • Repeat for the desired number of repetitions on opposite leg.
MODIFICATIONS: 1) Place one or two hands on a wall for support. 2) Perform the exercise without equipment.
TECHNIQUE: 1) Avoid lifting the heel on the supporting foot. 2) The knee on the supporting leg should not collapse inward while lowering. 3) For good balance, the foot on the bench should lie flat. 4) Adjust the height of the bench so that it’s in line with your knee. 5) Avoid rocking back. 6) Keep knee slightly behind toes. 7) Standing too far away from the bench will cause loss of balance. 8) To avoid loss of balance, have someone hand you the dumbbells, or place them on a nearby bench.