Strong to the Core

Back and stomach muscle tone improves your balance and mobility

Building her core

66-year-old Marie Reinecke of Macungie practices Pilates to strengthen the all-important core muscles in her torso. Pilates teaches the importance of keeping the abdomen firm and the breath steady during your practice.

Just as your car is powered by its engine, your body is powered by its core muscles — the area from shoulders to hips, including the abdomen, back and buttocks. Every move you make depends on this core area. “For older adults, strong core muscles improve posture, balance and flexibility and make everyday activities easier,” says geriatrician Laura Carothers, D.O., of Lehigh Valley Hospital and Health Network.

Preventing falls may be the biggest benefit of good core strength. Arthritic joints or a back bent over from osteoporosis affect your balance when walking or rising from a chair or bed. “Healthy core muscles help you stand taller and maintain your center of gravity,” Carothers says.

Good posture starts with strong abdominal muscles. “Strong ‘abs’ and a trim stomach help you sit and stand up straight,” Carothers says. “This takes stress off muscles and nerves in the lower back, alleviating chronic back pain.”

To strengthen your core muscles, there are many exercise options no matter what your fitness level. The basic idea is resistance training, such as lifting a weight or pushing against something.

“Water aerobics is a safe and excellent way for older adults to incorporate resistance in their workout,” says Carothers’ colleague, orthopedist Mitchell Cooper, M.D. “Leg lifts, abdominal crunches (mini-situps) or any exercise that contracts core muscles is beneficial.” Options like Pilates, tai chi and yoga use slow, deliberate movements and special breathing techniques to stretch, strengthen and balance the body. A fitness ball can be a fun way to build core strength.

To combat the natural tendency to lose muscle as you age, it’s never too late to start a core-strengthening program, Cooper says. Just make sure to ask your doctor what exercises are best for you. “Your doctor may refer you to a physical therapist to design a workout for your specific needs.”

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