Exercise Archives - Page 8 of 17 - Fran's Fitness Over 50

Challenge yourself to exercise

Has your exercise routine gotten kind of flat? Are you doing the moves but feel like you’re just going through the motions? Try a challenge to give your workouts a spark. That’s right: Challenge yourself to exercise.

You’ve probably seen groups, pages and influencers on Facebook run 5- or 7-day challenges to drink more water, or use your Instant Pot every week. It’s the same idea, but with this, you challenge yourself. You’ll change your mindset and look forward to exercise because you’re getting closer to the prize you will set for yourself. Set your challenge and a time limit – for example, exercise for 30 minutes every day for 30 days. And be sure to set a prize for succeeding in your challenge! Say, download Taylor Swift’s new album.

Kelly Froelich, an NASM- and ACE-certified trainer and cofounder of the digital fitness platform Balanced, finds that self-challenges are a great way to self-motivate. “Intrinsic motivation, such as an internal desire to do something, is great to stick to something in the long run, but sometimes you need a bit of extrinsic motivation, such as a prize, to start you off,” she says. So, make that prize something you really want. And don’t get it before you complete your Challenge! That’s cheating!

Challenge ideas

If you need ideas for your Challenge, or if you need a theme, try a step challenge for walking. Be sure to increase the number of steps you have to take each day, week-by-week. Or if you’re a runner, increase the miles you run! Or try a plank challenge. Increasing the time you’re in plank position. If the plank is old hat, then try a plank variation a day! To increase strength, do a weight challenge – but you might have to buy heavier weights by the end of your challenge time. Or try a Body-Weight Strength Challenge! This article describes some of your options for this.

Be mindful of the exercises you do

Exercise is great, but we must be mindful of the exercises we do every day and the toll they take on our bodies.

Yes, exercise makes us happier. And expending energy gives us more energy, as surprising as that sounds. Exercise is a natural way to fight depression, and it also helps us sleep better. Exercise has a zillion benefits. But we have to remember that our bodies need rest and recovery too.

Build rest days into your challenge

I’m not advocating exercising at full impact and intensity every day. Especially if you’re doing a weight challenge, build lower intensity or non-lifting days into your challenge. Take a speed-walk a couple days a week and a stroll or a yoga practice on Sundays. Be sure to do the work to meet your challenge goals, but be mindful of what your body needs. Schedule your workouts, including the exercises you plan on so you don’t lose track of your intense days and your rest days.

Challenge yourself to exercise. Don’t forget that you’ll get two prizes at the end: your Challenge prize and the prize of being more fit!

Exercise to improve memory

Now, where did I put my …

We all forget stuff. And most of the time there’s nothing to worry about. We probably didn’t pay attention when storing that information in our brains the first time. But, of course, as we get older, one of the biggest concerns most of us have is not being able to remember things. Here are exercises to improve our memories, as part of our healthy aging regimen.

Change how you remember things

When you want to remember something, really focus on it. Here’s a brain exercise to improve your memory: focus on the environment – sounds, sights, smells surrounding the thing you want to remember. Remember those things as well as the thing itself. Don’t try to do more than remember this new thing while you’re doing the focus exercise.

Dr. Darren Gitelman, senior medical director of the Advocate Memory Center at Lutheran General Hospital, says, “It is thought that, in a way, you don’t remember the same memory over time, but rather, you remember the memory that is reinforced over time. If the context shifts what you recall, and this modified memory gets strengthened over time, then eventually, what you may recall may be a memory that has been shifted by the context, rather than the original memory itself.” So the context may shift and your memory can change. But if you remember everything surrounding the memory, these stronger context clues will help us remember the memory more accurately.

Connect new information to things you already know

Dr. Gitelman says that connecting new information to familiar images and thoughts will help you remember the new stuff. Say, for example, I learned something new about Boston Terriers. If I connect that information with a specific mental image of my Simon, it will help me remember it.

Rehearse new information

When I played piano years ago, I memorized each piece in multiple ways. From the beginning, of course, but also from the end. Phrase by phrase, or however it made sense. When you memorize and rehearse, new information becomes a memory.

Take care of your brain

Eat right, get enough sleep and exercise to improve your memory.

Other ways you can improve your memory: Eat right, exercise, get enough sleep. Yes – exercise to improve your memory. Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School, says that studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t. “Even more exciting,” McGinnis says, “is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions.” If you exercise, your brain can grow!

Exercise also can boost muscle memory. That complicated piece of choreography in an aerobics routine will get easier, not just because we practice it, but also because the fact that we’re exercising helps our memory.

We want that big brain for our memory! So, I’m going to keep on exercising.

No time to exercise?

You’ve heard the arguments about the benefits of exercise for your healthy aging. And you … sort of … believe them. But – who has the time? If you’re saying, “I have no time to exercise!” you owe it to yourself to squeeze in a short but effective workout.

Everyone has 22 minutes

150 minutes a week. That’s all the CDC recommends for exercise. So if you have 22 minutes to get your heart pumping while you climb some stairs, take the dog for a walk, ride the stationary bike, you’ve met the guidelines!

Short workouts will keep you on track

If I’ve only got a half hour, I can still get in my workout and have time to clean up. Because that clean-up is important. I don’t have to worry about being late to an appointment and I will still feel virtuous that I exercised. But you’re saying, “How can I choose a workout, do it and get cleaned up in a half hour? That’s ridiculous!” Planning. Plan a week’s worth of exercise in advance. If you have a calendar for your appointments and commitment, schedule your workouts on the same calendar. I use Google’s free calendar so that I can color code my different appointments.

But are short workouts effective?

Now you’re probably saying, “I love the idea of short workouts, but will they work for me?” The short answer is, “Yes!” If those 22 minutes of your workout are intense and heart-pumping, it will get your blood and oxygen moving. You’ll get the memory-boosting benefits of a good workout, and you’ll release some endorphins and feel great after you towel off. So, never say you have no time to exercise.

In fact, exercise physiologist Jenna Gillen at the University of Toronto, and her team showed in a study that just one minute of very intense exercise in a workout lasting 10 minutes total can improve fitness and health. Notice the words “very intense.” This is beyond maximum level – something I’m not really up for most days.

Plus, shorter, more energetic workouts can help you stay motivated to exercise. They’re done in no time, and you may actually look forward to your next workout. You won’t be bored with the workout, so won’t be tempted to procrastinate and then run out of the short amount of time you have to exercise.

I can’t do an intense, vigorous workout every time

I hear you. At my age, I just can’t face the treadmill and running for every workout. And that’s OK. Dr. Jennette Berry, family medicine physician at Advocate South Suburban Hospital, believes that fitting in movement throughout your day, no matter the length, is important for your health. “Exercise can help control your blood pressure and can help prevent future heart disease.”

The next time you find yourself thinking, “I have no time to exercise,” remember that no matter how much time you give it, exercise is always good.

The danger of overdoing exercise

Exercise is good but don’t overdo

I’ve been telling you about the benefits of exercise for a long time. The first time I listed some of the benefits of exercise was way back in 2015 in my article “Why Exercise ?” Exercise burns calories so you can eat more (still my favorite reason!), it can combat some health conditions and diseases, it boosts your mood and gives you energy, and on and on. Exercise is good, but don’t overdo it.

I remember years ago when I used to go to a gym there were women on treadmills and stationary bikes for hours and they wondered why they kept getting sick or weren’t losing any weight. In all probability, these people were overtraining.

Cortisol and “fight or flight”

Cortisol is a hormone your body produces when it’s under stress, or when your body thinks it’s under attack. If you’re walking along and a big dog jumps at you from behind a fence and starts barking, you’re still going to jump. Your heart is going to beat faster, even though you know that it can’t get to you from behind the fence. Your body is designed to automatically protect you from threats. It produces adrenaline and cortisol. Adrenaline speeds up your heart and makes you hyper-aware of threats.

When you realize that you’re safe and the threat is gone, your heart rate goes back to normal and your breathing slows down. According to the Mayo Clinic, cortisol “curbs functions that would be nonessential or harmful in a fight-or-flight situation. It alters immune system responses and suppresses the digestive system, the reproductive system and growth processes. This complex natural alarm system also communicates with the brain regions that control mood, motivation and fear.”

Cortisol and exercise

So, when you overdo exercise, your system thinks it’s under attack and produces cortisol. And keeps producing it. So your body retains elevated levels of cortisol. It can interfere with the way your body works normally and even slow down your metabolism, according to Louis Cohn, a physical therapist at Aurora Sports Health. Cohn says, “When starting out, aerobic sessions should be kept between 30 and 45 minutes. You are then able to obtain the positive effects of cardiovascular training without the negative effects of over-training.” So it turns out that over-exercising can be just as bad as not exercising at all.

Moderation in everything

My workouts are 30 to 45 minutes 3 or 5 days a week. On days when I don’t have anything pressing, I’ll do a 50-minute workout. This works for both aerobic and weight training. And remember to rest the muscle group you worked the day after that strength program.

So, like chocolate, exercise is good, but don’t overdo. Be sure to listen to your body. If you’re tired or if your body is aching in ways that are weird, you may be overdoing exercise. Take a break. Do something less stressful for yourself. A gentle yoga or pilates practice might be a good “rest day” activity. And be sure to eat well to fuel your body.

6 Ways to fight depression naturally

Mental illness is no joke. It affects many people every year. There’s no age limit, and it affects people of every ethnic group and wage bracket. If you’ve tried everything but nothing seems to work, it could be time to seek professional help. But if you’re feeling down and are starting to think that maybe you should address the issue, there are ways to fight depression naturally without drugs or a psychiatrist. Here are 6 of them:

Exercise is one way to fight depression naturally. — Exercise fights depression naturally.

Exercise to ease the jitters of anxiety. There are lots of other benefits of exercising too: https://fitness-over-50.com/2015/09/why-exercise/ Remember that the “runner’s high” is not just from running. Whenever you exercise, your brain produces those valuable endorphins. Not only that, but studies also suggest that exercise promotes the production of dopamine, which plays a role in how we feel pleasure.
Start a new hobby or spend time with a favorite one for distraction. No negative thoughts when you’re painting your next masterpiece. Or when you’re trying to fit together a 1,000 piece jigsaw puzzle.
Take 15 minutes a day just for you. Take a walk and enjoy nature. Or dive into a novel – you can’t worry about the world when you’re deep into fighting the Civil War with the hero in the historical novel you’re reading.
Listen to your favorite tune. That’s sure to brighten your day. In fact, there are scientific studies that prove it: https://fitness-over-50.com/2022/05/set-your-happiness-to-music/
Spend time with friends and family. Take your mind off of the world and put it into helping your network. Your friends and family are your support, and you are theirs. https://fitness-over-50.com/2021/06/you-are-not-alone-on-your-fitness-journey/
Meditate – it really does reduce stress and will minimize negative thoughts. Meditation is not just for yogis or sitting in the lotus position. And meditation does not have to take long. A short guided meditation (https://fitness-over-50.com/try-a-guided-meditation-for-calm/) also will work to clear your mind and lead you to more productive thinking. Meditation also assists in maintaining your positivity.

We all feel “down” on occasion. It’s natural. And, unfortunately as we age it becomes more common. So, as part of your healthy aging, the next time you feel blue try the exercise route first to help your mindset. It’s a quick fix, and one that usually works for me.

Manage stress to boost your immunity

A big part of healthy aging has to be managing stress. As we get older, our immune system doesn’t work as well as it used to. Along with our senses of balance, hearing and eyesight. It turns out that stress plays a big part in compromising our immunity. We don’t need added pressures on our immune system, so it’s even more important to manage our stress as we get older. And it stands to reason that if we can manage our stress, we boost our immunity.

Stress affects immune system aging

Recently, a large study researched how stress affects the premature aging of the immune system. Almost 6 thousand people age 50 and up were surveyed about stress in their lives – the questions involved family, job, finances and social discrimination issues. Scientists also measure their T-cell levels. T-cells, or lymphocytes, protect against bacteria, viruses, cancer and other harmful cells that promote age-related harmful conditions (like osteoporosis, heart disease and Alzheimer’s disease).

“The researchers concluded that chronic stress, stressful life events and higher lifetime exposure to social stressors may contribute to accelerating immune aging.”

Molly Ireland, nurse practitioner at Aurora Health Center, says that while everyone experiences stress, the ways that we manage it can reduce its negative effects. I identified ways to reduce stress some time ago, and some are recapped here.

Manage stress to boost your immunity

So, how can we manage stress to boost our immunity?

Exercise plays a big part in how I manage stress. — You know how I manage stress – exercise plays a big part.

First off – make sure you prioritize you. Eat well and get plenty of sleep. And when you “eat well,” make sure you get plenty of vegetables and fruit, cut down on processed carbohydrates and sugars, and eat as much protein as you need. Eat more fiber and less fat, according to Ireland.

If your doctor wants you to lose weight, take this recommendation to heart. Being at a healthy weight will boost your immune system too.

Exercise. Yes. Your doctor thinks it’s a great idea, too. Here’s how to start: https://fitness-over-50.com/2021/07/how-do-you-start-to-exercise/

Take time for you. Pursue hobbies you love. Sometimes, just being alone can help you manage your stress. But see friends and family too, because social interaction is important.

Break goals down into smaller, more manageable chunks so you don’t feel overwhelmed.

Get help when you need it.

Don’t compare yourself to others

If you follow fitness “gurus” on social media, you’ll likely see the phrases, “Go for the burn,” or “Give it your all,” or “Don’t save anything.” And you’ll probably see people on videos doing running so much faster than you can, or doing insane things with their bodies. Don’t compare yourself to others. Everyone is at a different point in their fitness journey. No one else’s body is like yours. You have different experiences than everyone else.

It’s normal to compare ourselves to our peers. Psychologists call it “social comparison theory.” It’s an attempt to understand ourselves and our place in society. Juliana Breines Ph.D. says that social comparisons can be helpful when “we remember that even the most successful people struggle in some ways and are just as human and fallible as we are—and that, for all our foibles and shortcomings, we are just as capable of greatness.”

But it’s easy to fall into the trap of coming down hard on ourselves when we compare ourselves to others. “I’m not as good.” Or, “I’ll never be able to do that.”

Be reasonable

On the treadmill, I run for me and do not compare myself to others. — On the treadmill

I used to see videos of people running, sweating buckets, going faster than I thought any human had a right to go just to exercise. I thought, “They’re crazy. Running is for the birds.” Years ago I could never see myself running for exercise. And then I took up agility with my dogs. In order to succeed, most handlers need to be fit and able to run. Now, no person can run as fast as most dogs can run, but an agility handler has to be in the proper position to give their dog direction. In class, I was out of breath in no time. So I thought that I should put the treadmill in the basement to use and work on my stamina. I began to use the treadmill for 20 minutes twice a week. At first I couldn’t run for longer than 15 seconds at a time at a very low speed, walking between running intervals. I had to motivate myself to run because it was hard at first and I had no really good reason to do it otherwise.

But I persisted and built up the time and speed. I still can’t run for more than a minute at a time, but that’s OK. An agility run is usually less than a minute. And now my speed is over 7 miles an hour at my fastest. I’m not where I need to be yet, but that’s OK. I know that running on an agility course is much different than on a treadmill, but it’s a start.

It doesn’t matter how fast the other person is going

It doesn’t matter how fast that instructor is running. You’re you. You may be older than that person. And you may need to work on your endurance. Your body should get used to the movements before you intensify them. If you’re just starting, it would be a very bad idea to go all out at first. You’d end up injuring yourself and unable to do it again in a couple of days. If you’re serious about that goal, like I am about running, consistency is key. You don’t want to start over again next week.

The point is, be kind to yourself. Start at a reasonable level for you. And challenge yourself. In your quest for healthy aging, have a goal. Push yourself – not crazily, but enough that you’re able to see consistent improvements. Your goal should not be easy to achieve, but it should be achievable.

I do different things with my exercise routines. I try different yoga poses. Sometimes I fall on my face (but I practice on a nice thick mat). I try to achieve that Side Plank Star periodically, just to see if I still can. All part of my quest for healthy aging. You may think that’s weird. And that’s OK.

Your goal is yours

Your goal should not be mine. Running fast shouldn’t be your goal. (Unless, of course, you really want to run fast.) But it’s mine. Don’t compare yourself to others. If you want to be able to do five push-ups and you feel embarrassed that you can’t even do one, don’t be. You’re you. Your arms and shoulders are put on differently than the person whose video you saw online who could crank out fifteen and not break a sweat. Your core may not be as strong. But you can work at it and, if you’re persistent, and that’s what you really want, you’ll do it. You’ll modify moves at first and persist. Don’t compare yourself to others. Because everyone is different.

Lift weights at my age?

There are loads of fitness myths and misinformation out there. Things you read about that sound like they might be true. Like if you, as a woman over 50, lift heavy weights, you’ll still get bulky and misshapen like a bodybuilder, so it makes sense to lift lighter weights and do more repetitions.

The fact is that, no matter what age you are, if you’re a woman, lifting heavy weights will not bulk up your muscles. Kristen Turner, a health navigator with Advocate Lutheran General Hospital, says, “Women do not gain muscle mass the same way men do, nor will they “bulk up” through training with challenging heavier weights.” In fact, the Centers for Disease Control recommends that everyone 65 and older include 2 days a week of weight training for their healthy aging. So, yes, I do lift weights at my age (and I’m 67)!

The truth about weightlifting

Yes, I do lift weights at my age! Here's a biceps curl. — Biceps curl with a lunge!

Your strength workout doesn’t have to take forever. In fact, Turner suggests just 8-12 repetitions, 8-10 exercises, that focus on all major muscle groups. The weights you use should be challenging, but not impossible. They shouldn’t be too light, either. Your twice-a-week strength workout will give you improved tone, strength and will help in weight management. The more muscle you have, the more calories and fat you will burn, giving you an overall toned physique. And I’ve found that with strength training comes more stamina. Gravity is evil, but we’re all subject to it. Our strong muscles will help carry us wherever we want to go.

Do I need free weights

You can get a great strength workout using just your own body weight. The plank pose, and all of its variations, will work virtually every muscle in your body. And all you need is the floor. As I mentioned in a previous article, if you can’t do the full plank at first, there’s always a modification. The plank pose works your arms, your shoulders, your core, and your legs.

If you want to go the free weight route at home, like I do, I did a little searching online for prices. These days you can get a pair of 3-, 5- and 8-pound weights and a stand for them for less than $100. These are certainly heavy enough for you to get started, and probably for quite a while after that.

What I do

I work out 4 – 5 days a week. 2 days I run / walk for 20 minutes on the treadmill and do 10 minutes of core work after the run. 1 day a week I do a Pilates routine (30 minutes) with a resistance band, which makes it more challenging. And 2 days a week I do combined aerobics and free weights, 30 – 40 minutes. Yes, I do lift weights at my age!

Get strong for your healthy aging

Don’t be scared of strength training. Lift weights – or at least heavy tomato cans – for your healthy aging.

Too close to home

It happened here

Everyone always says, “It can’t happen here.” Well, it happened here – or just a few miles down the road. The shooting at the Highland Park, IL Independence Day parade, just a few days ago, just a few miles away took our collective breath away. Nowhere is safe. Expect it anywhere, anytime. So, how do you shift your mindset to a place of peace following tragedy?

Dealing with tragic news

Even if a tragedy like a mass shooting incident does not involve you directly, when it’s physically close to home it hits people hard. I first learned of the shooting from a post by a friend and my brain just stopped working. I was with my sister and we turned on the TV. Of course all the local stations were covering the story but it was too early to learn any details – just that it happened.

Our friends in Highland Park

By then we’re thinking of all our friends who live in Highland Park. And of course it’s a natural thing to go to the parade on the 4th of July. Immediately we texted and messaged those friends to make sure they were OK. But we were in shock. My mindset was spiraling down, and I could feel the anxiety start.

Our friends were fine – a couple had started to head to the parade, but they were late and the roads were already closed. Knowing that our friends were not involved did not make the anxiety go away. This happened, and it was bad. It’s natural to ask, “How will I ever be safe again?”

Methods for coping

The first step in processing a tragedy like this is just to accept that it happened. You can’t lie to yourself and make it go away. But obsessing over the news coverage is also not helping to shift your mindset.

Stick to your normal routine

Sticking to your routine will help shift your mindset away from anxiety and get you back to "normal" sooner — Sticking to your routine will help shift your mindset away from anxiety and get you back to “normal” sooner.

Keeping to your normal routine is an important way to process a tragedy, according to Dr. Munther Barakat, Director of Behavioral Therapy at Aurora Psychiatric Hospital in Wauwatosa, Wis. By maintaining our regular schedule, we can shift our mindset back to our normal happier one in less time. It’s important not to neglect basic self-care – keep to your normal sleep routine, eat healthy meals, schedule your workouts as usual. Maintaining your regular routines will strengthen your resilience and make you more able to face the future.

Exercise works

Exercise helps me cope with my anxiety. I have to focus on what I’m doing so I don’t trip over my own feet or kick the dogs, so exercise helps shift my mindset. And that shift lasts after the workout as well.

Walk in nature

If you don’t feel up to an intense workout, just taking a walk helps to improve your mindset as well. Fifteen to twenty minutes or so of deep breathing and looking at trees helps enormously. Of course, if these coping techniques aren’t working for you – if your anxiety grows, if you’re losing sleep and productivity at work, you may want to talk to a professional about it.

Bad people are still out there

Bad people will always be in the world. But we don’t have to dwell on their existence. Shift your mindset. Be happier with yourself and your corner of the world.

A strong core leads to life without limits

I include some core exercises every time I work out. It’s not that I particularly enjoy them (I don’t). Or that they feel good (they don’t). But a strong core means that my back doesn’t hurt as much – or at all. And a strong core means that I’m less apt to fall. A strong core means a happier me. Consequently, this means that improving core strength is crucial for healthy aging.

A few years ago I fell on an uneven sidewalk, triggering incredibly painful hip bursitis and sciatica. I couldn’t move normally for weeks, and needed physical therapy to get back to some activities I enjoy. As a result, while I was sidelined, I researched ways to prevent falls. I discovered that falling is a common problem with the elderly – fully 25% of people over 65 in the US fall and require medical assistance. With a little more research, I discovered that having a strong core is the solution to many ailments that prevent seniors from living a full and active life.

What is the core?

Your core is much more than your abdominal muscles – your “6-pack.” Sure, your core includes that, as well as everything else in your torso and further down, including your hips, lower back and backside. Stabilizing your pelvis and spine, helping your body maintain posture as well as keeping us mobile are just a part of what your core is used for. 35 different muscles in your core “keep you upright and strong.”

Your core helps balance

You know that I emphasize balance. (Get your Week of Balance for tips on improving your balance.) Your core helps to keep you upright and stable, which maintains your balance. And your core will help you navigate uneven surfaces. If your core is too weak, you won’t have a chance of adjusting your pace or posture.

Your core helps your posture

I see many older people with rounded spines who walk with canes. I want to walk upright. My core helps with that – it includes all the muscles that wrap around my spine. If those muscles are strong, they can hold me upright, even when I’m sitting. If I’m upright, my head is held high and my self-confidence grows. Likewise, if I’m upright, I’m breathing better. Try this: sit in a chair, pull in your stomach and sit up straight. And breathe normally for 10 seconds. Now slump – the way you usually do – and breathe. Harder, isn’t it?

Strong core for a strong back

Ever have sciatica? It hurts. A lot. Shooting pain from your lower back down your leg. And how’s your lower back? When you get up from a chair do you hang onto your back because it’s so painful? Strengthening your core will help you back. Just sucking in your stomach (practice this – it may take you a little while to get the hang of it) when you’re standing up really helps too. Try it: when you’re sitting in a chair and are getting ready to stand up – even if you’re using the chair arms or a table to hang onto for support – suck in your stomach, plant your feet and push off. Better, right?

Everyday activities

So, your core holds you up and it helps you get up. It stands to reason that a strong core will help you in all your daily activities. Getting into and out of a car, walking around a grocery store, bending to put groceries in your car and take them out.

Strong core for healthy aging

Are you convinced that your core is the key to living a normal life without having to worry about falling? Without worrying about how to stand up from a chair? And without planning how to get in and out of your car? If I’m three rooms away and discover that I left my water glass in the kitchen – after I sat down, I just stand up and get it. Not thinking about how to do everyday things should not be a luxury. A strong core really does lead to life without limits.

How to get one

So – how do you strengthen your core? You’re convinced that you need a strong core, but don’t know how to start? Good news – crunches are not mandatory, and neither are planks. These are two very effective exercises for strengthening your core muscles, but they’re certainly not the only ones.

And if your doctor has told you that you should lose some weight – don’t wait to start strengthening your core. You do have muscles under there, so start working them.

Suck it in

Start with sitting in a chair and pulling in your stomach muscles. Hold it … for 15 seconds, release and do it again. And one more time.

Leg lift

Still sitting, with your stomach pulled in and not holding on if you don’t have to, raise one leg with the knee bent. Moderate speed, then put it down carefully. And the other leg. 12 times.

If you can do this exercise with your leg straight, go for it.

Leg circle

Sitting or standing with your stomach sucked in, draw a half-circle on the floor with your toe, leg extended. If you’re standing, you can hang onto the back of a chair or the wall for balance. 8 each side.

Knee pull

Standing – you can hang onto the back of a chair or the wall for this – while your stomach is still sucked in, pull your knee up to your chest and put it down.

Balance exercises

All of the balance exercises in the Week of Balance utilize your core without your realizing it – take advantage of the benefits of these exercises.

That’s just a start – there are so many more core strengthening exercises. All to help your balance, posture, breathing, health. Get a strong core for your healthy aging.