As people get older, muscle strength and stability weaken, along with declining reflexes in reaction to any sudden changes in movement the person is faced with. These reduced abilities affect the body’s balance and increase the likelihood of injury from falls, which may increase the death rate of elderly people due to fractures and immobility.
Core muscles are located throughout much of the trunk of the body and act as the central linking point between the lower and the upper body. The strength and stability of core muscles have a major impact on the quality of life of older people.
Core muscles provide stability for the moving parts above and below them. Core strength affects movement such as how we turn, reach, bend and lift while core muscle stability plays a role in the ability to keep the spine supported during any activity.
Where are the core muscles situated?
The core muscles are a group of muscles located in the center of the body, which control and stabilize the pelvis and spine. Core muscles extend from the ribcage down to the hips and pelvis, including muscles that support the spine and run down to the buttocks.
Core muscles are situated in the entire torso.
- The abdomen: Core muscles in the abdomen include the long front stomach muscles (rectus abdominus), the external and internal muscles (obliques) running along our sides, and a wide flat girdle in front (transverse abdominis).
- The back: A group of muscles in the back (erector spinae) help you to stand up tall, while muscles in the buttocks (gluteal muscles) helps to extend a leg, climb stairs, and walk.
- The pelvis: Muscles in the pelvis area (iliacus and psoas muscles) enable you to lift your legs and remain stable while standing. A long muscle on each side (quadratus lumborum)) assists you to bend to the side and back.
Importance of core strength for older people:
With aging comes degenerative changes due to wear and tear of the structures of the bones and cartilage, particularly in the spine. In the absence of strength training, core muscles tend to shrink and become less flexible. The abdomen muscles, in particular, act as an anchor for the spine and weak muscles in this area make older people more susceptible to back pain and injury. Excess weight and poor posture can worsen this problem.
Core muscles impact the way you move and to be able to keep moving, older people need to take care of the core muscles. Strong core muscles support and stabilize the spine, which makes everyday movement easier and makes older people less prone to balance related falls.
Core strength is all about being able to maintain the body in ideal postures and to promote ease of movement, such as standing up from a chair and doing everyday chores.
Benefits of doing core strength exercises:
Because of the importance of the movements that are supported by the core muscles, it is crucial to keep them in proper shape, as you tend to lose strength and muscle mass as you age. Research has shown that aging is slowed down by regular exercise.
- Improved balance and stability: Strengthening core muscles helps older people to be able to stand erect, walk, sit, and do other physical activities without losing balance, reducing the risk of falls. Core stability also enhances awareness of the body’s action, movement and position in space, a phenomenon called proprioception.
- Enhanced mobility and independence: Core muscles are central to movement and a strong core makes movements more fluid and less taxing, while aiding independence in daily activities and reducing the risk of injuries. Increased mobility results in a more active lifestyle and improved overall health. The ability to move freely and independently has a profound effect on the mental and emotional health of older people.
- Improved posture: Posture tends to decline with age as muscles weaken, flexibility diminishes, and bone alterations take place. A strong core helps to combat these changes and to maintain a good posture. Good posture not only improves looks and self-esteem, but it also enhances the respiratory system by increasing diaphragm mobility to improve lung capacity and breathing, while also increasing blood circulation.
- Enhanced digestive system: As our digestive systems weaken with age, a strong core can reduce these effects. A robust core reduces the pressure on the abdomen and enhances the overall efficiency of the digestive organs. An upright posture, due to a strong core, helps to prevent the compression of these organs.
- Reduced risk for cardiovascular disease: A combination of strength training and cardiovascular conditioning exercise is needed for optimal cardiovascular risk reduction, says the European Society of Cardiology.
Conclusion:
Should the core muscles deteriorate and weaken, the risk of falling and injury increases. Daily core muscle exercises can lead to healthier movement patterns, as well as improved balance and stability. Increased mobility and independence improve the quality of life for older people.
A strong core has numerous practical implications and makes the performing of daily tasks effortless, such as making it easier to reach items on a high shelf, climbing stairs, or picking up a grandchild. After all, muscle mass not only makes you healthier, but also makes you look younger.
References:
What to know about core exercises for seniors. Published 8 August 2022. WebMD. (www.webmd.com)
Effects of core muscle stability training on the weight distribution and stability of the elderly. Published October 2015 in Journal of Physical Therapy Science. National Centre for Biotechnology Information. US National Library for Medicine. National Institutes of Health. USA. (www.ncbi.nlm.nih.gov)
Why core strength is vital to active aging. Published 26 June 2018. HUR. USA. (www.hurusa.com)
Why core stability and core strength is imperative for senior health. Published online. Exercise Physiologists. Australia. (www.exercisephysiologists.au)
The best core exercises for older adults. Published 1 April 2021. Harvard Health Publishing. Harvard Medical School. (www.health.harvard.edu)
Understanding and improving core strength. Published 6 September 2018. Harvard Health Publishing. Harvard Medical School. (www.health.harvard.edu)
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