Why is Your Core Important?

Your Core: Strength That Helps You Stay Independent

If you want to walk better, swim stronger, or improve your golf game, pay attention to your core.

And you don’t have to play a sport for it to matter. You use your core when you carry groceries, get out of a chair, or bend down to pick something up.

As we get older, we want to keep doing those things. We want to look after ourselves, work around the house, and enjoy our lives.

A strong core helps us do that.

What Is Your Core?

Your core is the group of muscles around your middle. That includes the muscles in your stomach, back, and sides, as well as those around your hips and pelvis.

And yes, it includes your six-pack. We all have those muscles. Some of us just hide them really well!

These muscles help keep you upright. They support your back and help you stay steady as you move.

Think about carrying a heavy grocery bag in one hand. That bag pulls you to one side. Your core helps keep you upright while you walk.

Or think about reaching into a cupboard, turning to look behind you, or emptying the dishwasher. Your core is helping with each of those jobs.

You may not notice it working. But you would certainly notice if it couldn’t do its job.

Your Body Works as a Team

Your arms, legs, and middle work together.

When you swing a golf club, you use much more than your arms. Your feet, legs, hips, and shoulders all take part. Your core helps connect and control that movement.

The same thing happens when you walk. Your arms and legs move while the muscles around your middle help keep you steady.

If one part of the team is weak, other parts may have to work harder.

That’s why we need to give our core some attention.

Why Does It Matter as We Age?

Many seniors worry about falling. That fear can lead us to move less. Over time, we can become weaker and less sure of ourselves.

Core exercises can help us stay steady. Strong legs and regular balance practice matter, too. They all work together.

Your core also helps you bend, turn, and reach. Those are movements you use when you garden, clean the house, or put things away.

Keeping these muscles strong can help support your back. It won’t solve every kind of back pain, but it can help your body handle the work you ask it to do.

For me, that’s why we exercise. We want to keep doing the things that make up our lives.

Start With Your Posture

Before you begin, check how you’re standing.

Keep your head level and your shoulders relaxed. Stand with your feet a comfortable distance apart. Keep your knees relaxed, rather than locked straight.

Spread your weight evenly across both feet.

Now tighten the muscles around your middle a little. Keep breathing. You want to feel those muscles working without making your whole body stiff.

Bring that same focus to your exercises. Move with control and pay attention to what you feel.

Five Core Exercises

In the video, I’ll show you these five moves:

1. In and outs

2. Prone cobra

3. Golden gate

4. Lying bicycle

5. Elbow plank

You don’t need costly equipment. For this routine, you need a little floor space and a comfortable mat.

Start with a version of each move that you can do with control. As you get stronger, you can make it harder.

Your core works for you every day. Give it some regular work so it can keep helping you.

The goal is to keep moving, keep doing, and keep looking after yourself.

That’s what protecting your independence is all about.