7 Core Exercises For Seniors
Regular Post
Written by Brian B

7 Core Exercises For Seniors

Seniors can improve stamina, coordination, balance and posture by performing daily core workouts. If you are searching for “core exercises for seniors“, Desert Winds Retirement has 7 workouts perfect for you!

Best Core Exercises For Seniors

Here are some of the best exercises for seniors looking to strengthen their core:

  1. Leg Lifts
  2. Plank
  3. Bridge
  4. Squats
  5. The Superman
  6. Dead Bug
  7. Knee Lifts

Leg Lifts

  • Lie down on the floor.
  • Stay flat on your back.
  • Use a yoga or exercise mat for extra comfort.
  • Raise one leg approximately five inches off the floor.
  • Contract your abdominal muscles as you lift your leg.
  • Hold the pose for 3-5 seconds.
  • Repeat with the other leg.
  • Alternate leg movements.

Plank

  • Lie on your stomach with your forearms pressed on the floor.
  • Keep your back straight.
  • Push yourself off the floor by squeezing your glutes, quads and abdominal muscles.
  • Don’t let your shoulder blades sag forward by continuing to press into your forearms.
  • Hold for 10-20 seconds.
  • Return to starting position.

Bridge

  • Lie flat on your back to start.
  • Bend your knees, keeping your feet flat on the ground.
  • Tighten your core while raising your hips.
  • This should form a straight line between your chest and knees.
  • Refrain from arching your back.
  • Hold this pose for a few seconds before lowering back to starting position.
  • Repeat several times.

Squats

  • Stand with your feet width-length apart.
  • Keep your back straight.
  • Bend your knees with your arms stretched out.
  • Hold onto a chair with your arms for balance.
  • Bend your knees, getting your calves and thighs to make a 90-degree angle.
  • Only bend as far as you feel comfortable, though!
  • Do squats in sets of 5-15.

The Superman

  • Stretch your arms out in front of you while lying face-down on the floor.
  • Lift your head, left arm and right leg all at the same time.
  • Bring your arm and length approximately two inches off the floor.
  • Return to starting position.
  • Repeat the motion with the opposite side, alternating turns.

Dead Bug

  • Bend your knees while lying flat on the floor.
  • Pull your belly button in and your back towards the floor.
  • Raise your right leg so your shin is now parallel to the floor.
  • Do this motion while keeping your knee bent the whole time.
  • Bring your right foot back to the floor.
  • Now do the same with your left leg.

Knee Lifts

  • Sit with your back straight and feet planted on the floor.
  • Keep your knees a few inches apart.
  • Raise one foot at a time.
  • Make sure your knees come straight up from the starting position.
  • Try to raise your foot at least 3 inches off the ground.
  • Repeat the motion with each foot, 5-15 times each.

Benefits Of Core Exercises

There are many benefits of core exercises, especially for seniors. First off, core exercises will improve overall balance. All movements will be more controlled after working out your core. With the improved balance comes improved body strength and a reduced risk of injury.

A strong core will make daily tasks easier. Standing up or even getting out of bed is more difficult when dealing with a weak core. Stronger cores reduce pain levels by strengthening the lower back at the same time.

Independent Living At Desert Winds Retirement In Peoria, Arizona 

If you are searching for an independent living facility in Peoria, Arizona, Desert Winds Retirement Community is the facility for you! Travel over to our independent living page to see pictures find out more about our facility, amenities, floor plans and more.

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Golf Exercises For Seniors
Regular Post
Written by Brian B

Golf Exercises For Seniors

Golf is a favorite sport for seniors looking for exercise, competition and a little peace and quiet. But, with aging comes lack of flexibility and overall strength. Use this guide to help improve your game with a few simple golf exercises for today’s seniors.

Hip Stretches

The hips are a crucial asset for golfers. Your hips need to be loose whenever you approach the tee. Make sure to stretch out in the morning before hitting the links.

  • Lie flat on your back with your knees in the air and feet planted on the ground.
  • Bend at the waste with your torso remaining on the floor.
  • Drop both knees to the left side and hold the pose for a good 10-15 seconds.
  • Return to the starting pose and repeat the exercise, this time to the right. You’ll notice the difference this stretch can make for your swing.

Back Exercises

Back pain, especially when it persists, can be extremely difficult for golfers to endure. Be sure to take care of this issue before heading out on the course. Try a specific back exercise called ‘bridges.’

  • This stretch requires you to lie on your back while bending the knees and keeping your feet flat on the ground.
  • Have your arms flat on ground.
  • Keep your feet shoulder width apart.
  • Keep your shoulders and hands flat on the ground while raising your hips.
  • The hips should form a perfect, straight line from your knees all the way to your head.
  • Lower yourself back down to the ground, slowly.
  • Repeat this motion at least 8-10 times total.

Quad Exercises

Senior golfers may experience cramping in the quadriceps while out on the links. Here is a way to help avoid that pain.

  • Stand with both feet firmly on the ground.
  • Use a door or another large, heavy object to help steady yourself.
  • Bend one leg and knee while holding it firmly as close to your buttocks as possible. Use the hand on that side to hold your leg in this position.
  • Keep the pose for about 10-15 seconds.
  • You should definitely feel your quad stretching.

Leg Stretches

Your legs are vital to the strength you put into your swing on the course. Keep them loose, yet strong at the same time with this easy stretch.

  • Sit straight up in a chair, both feet flat on the floor.
  • Keep your back straight and slowly raise one leg, keeping it horizontal with the floor.
  • Hold for a good 3-5 seconds.
  • Repeat this motion with the other leg.
  • Do this motion 8-10 times on each side.

Looking for the best clubs for seniors? Click right here.

Independent Living At Desert Winds Retirement In Peoria, Arizona 

If you are searching for an independent living facility in Peoria, Arizona, Desert Winds Retirement Community is the facility for you! Travel over to our independent living page to see pictures find out more about our facility, amenities, floor plans and more.

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Activities for Seniors
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