Physical activity and core strength tips for seniors

Maintaining physical activity and strength is essential for vitality and well-being in seniors. For those over 70, experts recommend low-impact activities such as walking, yoga, or swimming to strengthen muscles without straining joints. It is advised to prioritize slow, stable movements and avoid sudden motions to prevent injury. Strengthening the legs, arms, and core helps maintain balance and stability.

Effective routines can include exercising 2 to 3 times per week for 20 to 30 minutes. Simple home exercises, such as using a chair for step-ups, can also be beneficial.

For core stability, the plank exercise is an effective option for individuals over 60. Rather than focusing on long durations, the emphasis should be on the quality of execution and maintaining proper alignment. According to health experts, holding a plank for 10 to 30 seconds in multiple short sets can be sufficient to engage deep abdominal, back, and hip muscles. It is important to stop the exercise once posture begins to fail to avoid injury.