A Strong Core Improves Balance
Many patients ask me about how to make exercise more efficient and beneficial to their health, especially as they get older. The answer revolves around the “core” of the body. The core musculature of the body represents the major muscle groups responsible for balance and stability.
The core muscles of the abdomen, hips, buttocks, and back support and stabilize the entire spine and the pelvis. As we age, we tend to lose more muscle and accumulate fat in these formerly muscular areas. For women, the added effects of pregnancy weaken and stretch many of these muscle groups.
The long-term effects of weak core muscles include lack of support for the spine and pelvis, poor posture, diminished balance, and decreased metabolism. Muscle burns five times the number of calories that an equivalent mass of fat burns, so the more muscle you lose, the fewer calories your body naturally burns. This is why most people tend to gain weight as they age, even if they eat the same amount of food.
What should you do to strengthen your core? The answer is to work more on these muscle groups as you age. Also work on the muscles in your lower body—do squats, lunges, and other exercises that strengthen your quadriceps and hamstrings, the big muscle groups that run from your knees to your hips. While these exercises do not focus on the core, your core muscles must be engaged to do these exercises correctly.
For more core exercises, check out books, videos, and the internet; just make sure the source of the information is reputable, such as a licensed and/or certified practitioner. Or you may want to take a Pilates class, since many Pilates moves work the core muscles.
If you need help choosing exercises and doing them with the proper form, ask your doctor for a referral to a physical therapist, exercise physiologist, or other fitness professional who can help. Finally, to prevent injuries, be sure to inform your instructor of any limitations or health conditions you have that need to be taken into account when planning your program.
The post A Strong Core Improves Balance appeared first on University Health News.
