{"id":11849,"date":"2020-11-19T21:11:47","date_gmt":"2020-11-19T21:11:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=11849"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"core-exercises-for-seniors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/","title":{"rendered":"Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#The_Core\" >The Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Why_Seniors_Need_To_Strengthen_Their_Cores\" >Why Seniors Need To Strengthen Their Cores\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Easy_Core_Exercises_For_Seniors\" >Easy Core Exercises For Seniors\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Seated_Abdominal_Press\" >Seated Abdominal Press\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Side_Bends\" >Side Bends\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Tightrope_Walk\" >Tightrope Walk\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Rock_The_Boat\" >Rock The Boat\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Abdominal_Crunch\" >Abdominal Crunch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Bridge\" >Bridge\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Calf_Stretches\" >Calf Stretches\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Wall_Pushups\" >Wall Pushups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Single-Leg_Stands\" >Single-Leg Stands\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Chair_Squats\" >Chair Squats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Seated_Torso_Twists\" >Seated Torso Twists\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A filmmaker by the name of Luis Bunnel once said, \u2018age is something that doesn\u2019t matter unless you are cheese\u2019. One could take that a lot of different ways, but there is still a good reason growing old is referred to as a work of art. Just because you are needing more candles on your birthday cake, it does not mean your days of hitting the gym are over. As you get older, you need to do exercises that will make it easier for you to cope with growing old. Being older is different by the fact that you can\u2019t be involved in doing the same exercises you were doing while at 25, and this is why there are exercises designed for older people. A good example of such exercises are the core exercises for seniors as highlighted at the end of this read.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Having a <a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-core\/\">strong core<\/a> is important, and even more importantly among older people. As you grow older, your <a href=\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-men\/\">muscles<\/a> and bones tend to lose strength, your flexibility lessens, and your balance declines (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/106917-core-strengthening-exercises-seniors\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). In addition to helping reduce the risk of certain chronic diseases and increasing one\u2019s life expectancy, having a strong core helps\u2019 improve one\u2019s posture, prevent injuries, and increase the longevity and strength of your muscles.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not that most of us know this, but no day goes by without you using your core muscles. Most if not all daily activities engage your core in one way or another. When we say normal activities, we refer to activities such as <a href=\"https:\/\/betterme.world\/articles\/a-21-day-walking-plan-for-fat-loss\/\">walking<\/a>, bending, lifting up things, climbing a flight of stairs and so on. There is never any good reason like it is too old to not exercise. Is it too old to be walking? Is it too old to be lifting things? Even though your age increases, you can still enjoy the many benefits associated with working out.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Core\"><\/span><b>The Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you mention the word core to most people, they will automatically think you are talking about the six-pack ab muscles. Although they are part of the core, it is wrong to assume that that is all the core is made up of. The core runs from the rib cage all the way to the pelvis and even lower. It includes one\u2019s torso from the front of their stomach and wrapping, all the way around their lower back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The core is made up of the rectus abdominis, which are the six-pack muscles that we mostly refer to as the core. It is also made up of the internal abdominal oblique and the external abdominal oblique (<\/span><a href=\"https:\/\/yurielkaim.com\/abdominal-exercises-for-seniors\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These two muscles are located at the sides of your torso. The transverse abdominis is also a muscle found in the core, and it is the innermost layer of muscle that surrounds one\u2019s spine. Then finally you have the hips and the lower back completing what we refer to as the core (<\/span><a href=\"https:\/\/yurielkaim.com\/abdominal-exercises-for-seniors\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-37103 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5097-1024x576.png\" alt=\"core exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5097.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5097-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5097.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5097.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Seniors_Need_To_Strengthen_Their_Cores\"><\/span><b>Why Seniors Need To Strengthen Their Cores\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is important to see the benefits associated with strong cores.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A report that highlighted different facts about falls in America was done (<\/span><a href=\"https:\/\/www.cdc.gov\/HomeandRecreationalSafety\/Falls\/adultfalls.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The report had very interesting facts that might be hard to believe for some people. The report talks about how millions of older people in America fall every year. The age of these people is 65 years and above. If that was not enough, one out of five falls causes a serious injury (<\/span><a href=\"https:\/\/www.cdc.gov\/HomeandRecreationalSafety\/Falls\/adultfalls.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Broken bones are an example of serious injuries likely to occur from falls. The report goes on to say approximately 3 million older people are treated in emergency departments each year because of falls from injuries. Unfortunately, that is not all; more than 800,000 patients are hospitalized because of this each year (<\/span><a href=\"https:\/\/www.cdc.gov\/HomeandRecreationalSafety\/Falls\/adultfalls.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Among the conditions that are likely to increase one\u2019s chances of falling and injuring themselves according to the report is decreased bodily weakness, difficulties with walking and balance, among other reasons like vision problems (<\/span><a href=\"https:\/\/www.cdc.gov\/HomeandRecreationalSafety\/Falls\/adultfalls.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). A strong core helps prevent one from having lower body weakness, improves one\u2019s <a href=\"https:\/\/betterme.world\/articles\/sattvic-diet\/\">balance<\/a> and stability. Hence an important reason for older people to have strong cores is to prevent fall injuries that might lead to hospitalization and other expenses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Older people should also strengthen their cores as it helps them be able to do everyday activities and makes them less of a liability to people around them (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Back pains are another thing that comes with age. The older you get, the higher your chances of experiencing back pains, especially in the <a href=\"https:\/\/betterme.world\/articles\/band-back-exercises\/\">lower back<\/a> area. As mentioned earlier, the lower back is part of the core and having a strong core helps prevent these back pains\u00a0 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The older you get, the more bend in your body you are likely to get. The weaker your muscles are, the higher your chances of slouching. If all the above reasons did not work for you, we hope having a good posture will steer you towards the various core strengthening exercises for seniors.\u00a0<\/span><\/p>\n<p><b data-stringify-type=\"bold\"><i data-stringify-type=\"italic\">Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/core-structural-exercises\/\"><em>Core Structural Exercises For A Total Body-Toning Effect<\/em><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-31937 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1-1024x576.jpg\" alt=\"core exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_Core_Exercises_For_Seniors\"><\/span><b>Easy Core Exercises For Seniors\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here you will find different core muscles exercises for seniors. Seated core exercises for seniors are highlighted for those who prefer to exercise while seated and standing core exercises for seniors are also discussed so that there is something for everyone. It is important to remember that you are getting older, and your body is not how it used to be. Before you try any of these exercises, please consult an expert as they will advise you on how best to prevent injuries and other complications from these exercises. How ironic would it be for you to get injured while doing exercises that should help prevent you from fall injuries?\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Abdominal_Press\"><\/span><b>Seated Abdominal Press<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a very well known exercise that helps one strengthen their core. It helps increase one\u2019s stability and mobility.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/intermountainhealthcare.org\/blogs\/topics\/live-well\/2017\/03\/5-exercises-to-improve-mobility-for-seniors\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, sit on a chair in an upright position. While doing this, make sure your feet are flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Second, place your arms on your knees with your elbows locked.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then press your palms into your knees. This helps engage your core.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold that position for between 3 to 5 seconds then repeat the whole procedure again.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This is one of the seated core exercises that is very effective in achieving core strength.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-31936 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Side_Bends\"><\/span><b>Side Bends\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is yet another seated core exercise that seniors can try.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/intermountainhealthcare.org\/blogs\/topics\/live-well\/2017\/03\/5-exercises-to-improve-mobility-for-seniors\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, start by sitting on a chair upright. Make sure your feet are flat on the ground while doing that.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then place one hand behind your head and then take the other hand and stretch it to one side.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lean over to the side as if you want to touch the floor<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then finally, contract your oblique muscles and then return to the initial position.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tightrope_Walk\"><\/span><b>Tightrope Walk\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the standing core exercises for seniors. It comes highly recommended for improving one\u2019s balance, posture and the strength of their core. Then it is also straightforward, which is something you need at your old age. It doesn\u2019t require any equipment; hence it can be done anywhere at any time.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/aginginplace.org\/top-10-elderly-balance-exercises-to-improve-balance-and-coordination\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You start by holding your hands out straight from your sides. Make sure your hands are parallel to the group.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Second, start walking in a straight line. While doing this, pause for about one to two seconds every time you lift your foot from the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">To make this exercise effective, focus on a spot in the distance as this helps to keep your head straight, and this helps you maintain your balance.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take 15 to 20 steps following these instructions, and then you can move to your next exercise.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-37101 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5099-1024x576.png\" alt=\"core exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5099.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5099-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5099.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5099.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rock_The_Boat\"><\/span><b>Rock The Boat\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise comes recommended for seniors who love walking.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/aginginplace.org\/top-10-elderly-balance-exercises-to-improve-balance-and-coordination\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, stand with your feet at shoulder-width apart and with even weight on each side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Straighten your hands to the side so that you can increase your balance.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then stand up straight, keep your shoulders back, and your head should be looking forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise one of your feet from the floor, and bring it up that leg and hold it there for about 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bring down the leg and repeat with the other leg. Do that for each leg five times while alternating.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">It is required to have someone supervise you while you attempt this exercise. The reason for this is holding a raised leg up for 30 seconds can be hard even for young people, and hence you might fall.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Abdominal_Crunch\"><\/span><b>Abdominal <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-you-burn-doing-crunches\/\">Crunch<\/a><\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a classic core strengthening exercise.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/core-strength\/sls-20076575?s=2\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by lying down on your <a href=\"https:\/\/betterme.world\/articles\/flexible-back\/\">back<\/a>. Then place your feet on a wall. While doing this, make sure your knees and hips are bent at a 90-degree angle. Then tighten your abdominal muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise both your head and shoulders off the ground. To prevent a strain on your neck, cross your hands on your chest rather than locking them behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold that position for 3 deep breaths then return to the original position and repeat the exercise again.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-31933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bridge\"><\/span><b>Bridge\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is yet another known exercise when it comes to improving one\u2019s core strength. It works several muscles at once, which is a nice thing.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/core-strength\/sls-20076575?s=2\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by lying down on your back with your knees bent. Try to keep your back in a neutral position while doing all this. Your back should not be pressed to the ground, nor should it be arched. You should also avoid tilting your hips and then tighten your abdominal muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then raise your hips off the floor. Make sure your hips are now aligned to your knees and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold that position for three deep breaths.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return to the original position and repeat the exercise.\u00a0<\/span><\/li>\n<\/ol>\n<p><b data-stringify-type=\"bold\"><i data-stringify-type=\"italic\">Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/core-workout\/\"><em>Core Workout Tips and Exercises You Need to Know<\/em><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-31930 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/10-1-1024x576.jpg\" alt=\"core exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/10-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/10-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/10-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/10-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/10-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Stretches\"><\/span><b>Calf <a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">Stretches<\/a>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an exercise that is good when it comes to improving one\u2019s strength and balance. The best thing about this exercise is that one can do it while standing or while seating. We will highlight both ways below:\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do calf stretches while standing (<\/span><a href=\"https:\/\/www.lifeline.philips.com\/resources\/blog\/2018\/07\/14-exercises-for-seniors-to-improve-strength-and-balance.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, you need to find a wall and stand facing the wall with your arms at eye level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then place your left leg behind your right leg. While doing this, make sure the heel of your left leg remains on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend your right knee and hold it in that position for 15 to 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Go back to the original position and repeat this two to four times for each leg.\u00a0<\/span><\/li>\n<\/ol>\n<p><em><span style=\"font-weight: 400;\">How to do calf stretches while seated\u00a0 (<\/span><a href=\"https:\/\/www.lifeline.philips.com\/resources\/blog\/2018\/07\/14-exercises-for-seniors-to-improve-strength-and-balance.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise in a seated position, you need a towel.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, sit on the floor with your legs straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then take the towel, and put it around your right foot sole and hold both ends of the towel.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then pull the towel towards yourself while keeping your knee straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold this position for 15 to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Go back to the original position and repeat this exercise with the other leg. Repeat this exercise two to four times on each leg.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-31934 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1-1024x576.jpg\" alt=\"core exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wall_Pushups\"><\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-a-push-up-burn\/\"><b>Wall Pushups<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are yet other exercises that can be done to help strengthen your core. All you need for this exercise is a wall.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it\u00a0 (<\/span><a href=\"https:\/\/www.lifeline.philips.com\/resources\/blog\/2018\/07\/14-exercises-for-seniors-to-improve-strength-and-balance.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand at arm\u2019s length in front of a wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lean forward until you touch the wall. Make sure your hands are at shoulder height and weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then while your feet are firmly planted on the ground, bring your body towards the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly push yourself back so that your arms are back to being straight again.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You need to repeat this for around 20 times or till you get exhausted.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Single-Leg_Stands\"><\/span><b>Single-Leg Stands\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a good exercise when it comes to improving one\u2019s balance. The best way to be good at something is to practice it, and this exercise helps you practice your balance. It also helps one to stretch their thighs.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.healthcentral.com\/slideshow\/exercises-to-help-seniors\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a chair and hold on to it for stability. Stand on one leg with your knee bent slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold your leg in that position for one minute.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return your leg and do this for the other leg.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You will notice the more you do this exercise, the more your stability increases. It should get to a point where you don\u2019t need to hold on to a chair, and that is a good way to measure your efforts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-32551 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1024x576.jpg\" alt=\"core exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chair_Squats\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">Chair Squats<\/a>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are squats that are particularly designed for older adults. As people get older, doing normal squats becomes harder and may cause injury. These squats help build leg strength.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do them (<\/span><a href=\"https:\/\/www.healthcentral.com\/slideshow\/exercises-to-help-seniors\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a chair and sit right at the edge of the chair. Make sure your feet are shoulder-width apart and that your knees at a right angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now stand up from the position you just went into. From the standing position, go back to the seated position. Make sure your back stays straight while you do all this.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat this exercise until you are exhausted.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Torso_Twists\"><\/span><b>Seated Torso Twists\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise helps engage your core, the obliques and also encourages the mobility of your spine.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.verywellfit.com\/chair-exercises-for-seniors-4161267\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/em><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, sit upright with your feet on the floor. Your feet should be hip-distance apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then place your hands behind your head. Your elbows should bend and point towards the sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keeping your pelvis steady, exhale and wrist your torso to the right as far as you can without straining yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale and return to the centre. Keep your hips stable while doing this.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale and twist your torso to the left as far as you can without straining yourself.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale and return to the centre.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this six to eight times on each side, then rest before you begin another set.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-32158 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424-1024x576.png\" alt=\"exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Those are some examples of core exercises for seniors. While doing these exercises, remember to listen to your body. Your body will tell you if it is okay to continue or if you should stop the exercise. Anytime you feel a strain or pain, know it is time to stop. Strengthening your core helps reduce the risk of falling, helps increase one\u2019s stability and posture and also helps prevent lower back pains. Before you start any new exercise program, make sure to ease into it as rushing into it may increase the risk of injury. Make sure to also consult an expert before trying these core exercises for seniors.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Exercises_For_Seniors\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/intermountainhealthcare.org\/blogs\/topics\/live-well\/2017\/03\/5-exercises-to-improve-mobility-for-seniors\/\"><span style=\"font-weight: 400;\">5 Exercises to Improve Mobility for Seniors<\/span><\/a><span style=\"font-weight: 400;\"> (2017, intermountainhealthcare.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/yurielkaim.com\/abdominal-exercises-for-seniors\/\"><span style=\"font-weight: 400;\">7 Best Abdominal Exercises for Seniors (Do These Anywhere<\/span><\/a><span style=\"font-weight: 400;\"> ( n.d., yurielkaim.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthcentral.com\/slideshow\/exercises-to-help-seniors\"><span style=\"font-weight: 400;\">10 Exercises to Improve Balance, Mobility, and Fitness<\/span><\/a><span style=\"font-weight: 400;\"> ( 2020, healthcentral.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/chair-exercises-for-seniors-4161267\"><span style=\"font-weight: 400;\">11 Chair Exercises for Seniors<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.lifeline.philips.com\/resources\/blog\/2018\/07\/14-exercises-for-seniors-to-improve-strength-and-balance.html\"><span style=\"font-weight: 400;\">14 Exercises for Seniors to Improve Strength and Balance<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., lifeline.philips.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/core-strength\/sls-20076575?s=3\"><span style=\"font-weight: 400;\">Core-strength exercises<\/span><\/a><span style=\"font-weight: 400;\"> ( 2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livestrong.com\/article\/106917-core-strengthening-exercises-seniors\/\"><span style=\"font-weight: 400;\">Core Strengthening Exercises for Seniors<\/span><\/a><span style=\"font-weight: 400;\"> (2018, livestrong.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.cdc.gov\/homeandrecreationalsafety\/falls\/adultfalls.html\"><span style=\"font-weight: 400;\">Important Facts about Falls<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/aginginplace.org\/top-10-elderly-balance-exercises-to-improve-balance-and-coordination\/\"><span style=\"font-weight: 400;\">Top 10 Elderly Balance Exercises To Improve Balance And Coordination <\/span><\/a><span style=\"font-weight: 400;\">(2020, aginginplace.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\">The real-world benefits of strengthening your core <\/a>(n.d., health.harvard.edu)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A filmmaker by the name of Luis Bunnel once said, \u2018age is something that doesn\u2019t matter unless you are cheese\u2019. One could take that a lot of different ways, but there is still a good reason growing old is referred to as a work of art. Just because you are needing more candles on your [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":31929,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"coauthors":[106],"class_list":["post-11849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You - BetterMe<\/title>\n<meta name=\"description\" content=\"It is never too late to workout. Here are a few good examples of \u2605 CORE EXERCISES FOR SENIORS \u27a4 that should look at. Read on.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You\" \/>\n<meta property=\"og:description\" content=\"It is never too late to workout. Here are a few good examples of \u2605 CORE EXERCISES FOR SENIORS \u27a4 that should look at. Read on.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/11\/1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"B. William\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"B. William\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\"},\"author\":{\"name\":\"B. William\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1616fff76bda1133c55c824a8dca85e4\"},\"headline\":\"Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\"},\"wordCount\":2698,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/1.jpg\",\"articleSection\":[\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A filmmaker by the name of Luis Bunnel once said, \u2018age is something that doesn\u2019t matter unless you are cheese\u2019. One could take that a lot of different ways, but there is still a good reason growing old is referred to as a work of art. Just because you are needing more candles on your birthday cake, it does not mean your days of hitting the gym are over. As you get older, you need to do exercises that will make it easier for you to cope with growing old. Being older is different by the fact that you can\u2019t be involved in doing the same exercises you were doing while at 25, and this is why there are exercises designed for older people. A good example of such exercises are the core exercises for seniors as highlighted at the end of this read.\u00a0<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Having a <a href=\\\"https:\/\/betterme.world\/articles\/how-to-tighten-core\/\\\">strong core<\/a> is important, and even more importantly among older people. As you grow older, your <a href=\\\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-men\/\\\">muscles<\/a> and bones tend to lose strength, your flexibility lessens, and your balance declines (<\/span><a href=\\\"https:\/\/www.livestrong.com\/article\/106917-core-strengthening-exercises-seniors\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). In addition to helping reduce the risk of certain chronic diseases and increasing one\u2019s life expectancy, having a strong core helps\u2019 improve one\u2019s posture, prevent injuries, and increase the longevity and strength of your muscles.\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Not that most of us know this, but no day goes by without you using your core muscles. Most if not all daily activities engage your core in one way or another. When we say normal activities, we refer to activities such as <a href=\\\"https:\/\/betterme.world\/articles\/a-21-day-walking-plan-for-fat-loss\/\\\">walking<\/a>, bending, lifting up things, climbing a flight of stai ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\",\"url\":\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\",\"name\":\"Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/1.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"It is never too late to workout. 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William\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/625e456b6ddc48720021aa812fd35b4d\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/ben_william-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/ben_william-150x150.png\",\"caption\":\"B. William\"},\"description\":\"Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. 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Read on.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/","og_locale":"en_US","og_type":"article","og_title":"Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You","og_description":"It is never too late to workout. Here are a few good examples of \u2605 CORE EXERCISES FOR SENIORS \u27a4 that should look at. Read on.","og_url":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/11\/1.jpg","type":"image\/jpeg"}],"author":"B. William","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"B. William","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/"},"author":{"name":"B. William","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1616fff76bda1133c55c824a8dca85e4"},"headline":"Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/"},"wordCount":2698,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/1.jpg","articleSection":["Core Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A filmmaker by the name of Luis Bunnel once said, \u2018age is something that doesn\u2019t matter unless you are cheese\u2019. One could take that a lot of different ways, but there is still a good reason growing old is referred to as a work of art. Just because you are needing more candles on your birthday cake, it does not mean your days of hitting the gym are over. As you get older, you need to do exercises that will make it easier for you to cope with growing old. Being older is different by the fact that you can\u2019t be involved in doing the same exercises you were doing while at 25, and this is why there are exercises designed for older people. A good example of such exercises are the core exercises for seniors as highlighted at the end of this read.\u00a0<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Having a <a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-core\/\">strong core<\/a> is important, and even more importantly among older people. As you grow older, your <a href=\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-men\/\">muscles<\/a> and bones tend to lose strength, your flexibility lessens, and your balance declines (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/106917-core-strengthening-exercises-seniors\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). In addition to helping reduce the risk of certain chronic diseases and increasing one\u2019s life expectancy, having a strong core helps\u2019 improve one\u2019s posture, prevent injuries, and increase the longevity and strength of your muscles.\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Not that most of us know this, but no day goes by without you using your core muscles. Most if not all daily activities engage your core in one way or another. When we say normal activities, we refer to activities such as <a href=\"https:\/\/betterme.world\/articles\/a-21-day-walking-plan-for-fat-loss\/\">walking<\/a>, bending, lifting up things, climbing a flight of stai ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/","url":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/","name":"Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/1.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"It is never too late to workout. Here are a few good examples of \u2605 CORE EXERCISES FOR SENIORS \u27a4 that should look at. 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William","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/625e456b6ddc48720021aa812fd35b4d","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/ben_william-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/ben_william-150x150.png","caption":"B. William"},"description":"Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. 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