3 Necessities for Aging Well. Part 2: Strong Core
This is the second in a series on the 3 areas I think are most important, and can make the most difference, as we age. The first was healthy hips (read about that here). I have a particular affinity for hips and know how debilitating they can be when they’re not functioning well.
But, next on the list is a very close second.
#2 is… a strong core.
What exactly is the core?
Here’s what it’s not: your six-pack muscles.
You’ll find different definitions depending on where you look. Essentially it’s the group of muscles that support your lower abdominal area (especially your lumbar spine):
diaphragm on the top
pelvic floor muscles on the bottom
transverse abdominis around the sides and front
lumbar multifidi in the back.
Why is a strong core important?
Supports your spine, especially the low back, so you can bend over, lean forward, turn around, or stand still … with great posture.
Supports your hips so you can sit, squat down and lift things when you stand up.
Connects your upper and lower body and allows one part to move with power while the other part stabilizes, like when you reach up or swing around.
Helps balance and stability, helping prevent falls and injuries.
As we age the discs in our spine dry out and degenerate, providing less cushion for the vertebrae. This means the vertebrae compress and more easily, pinching or impinging the nerves.
This is how low back pain and reduced stability (i.e.: falling) can happen. Because a strong core supports the lumbar spine, it can help keep that area free from chronic pain.
How can you keep the core strong?
Strengthen it by engaging it and working your way incrementally away from the body with load. Try to keep your lumbar spine from moving (arching or flattening) while you do it: that’s your core supporting you.
For example:
Start with moving the thighs one at a time from the floor into tabletop (some load close to the body)
Bring both legs into tabletop and tap one foot down and up at a time (more load, close to the body)
Tap both toes down and up (even more load close to the body)
Straighten both legs out lifted about 45 degrees from the floor (even more load far away from the body)
If your lumbar spine starts to arch or flatten, that’s as far as you go.
Build strength and work your way up.
Just remember to make sure your core can support what you’re doing before moving on to something more difficult.
There are lots of ways to challenge the core and build strength. Be creative!
Try it and let us know what you think. We’d love to hear from you.