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All of us need strong backs and abs to maintain posture and balance as we age. Dr. Pam Peeke explains how to strengthen your core to be your best at any age.
Hi I'm Dr. Pam Peeke. I'm the author of Fit to Live. Wanna age well and optimally? I'll show you how.
First of all, you've got to be balanced. Physical activity wise balanced. You need to be able to well avoid falls: that's our greatest fear as we get older and it becomes harder and harder if we don't practice balance. Can you do this? Can you stand on one leg and, well, for ten seconds? Well that's pretty good. And in addition, close your eyes. I see ya. Well, that's not bad either. Practice this every single day every now and then. There's no set time, just do it. Integrate it throughout the week.
Now in order to do this well you need two other elements. The first one is core strength. And that means posture. Most people are looking like this by around age 40 and that's terrible because you're putting a huge strain on the back and that's not where we want to go. Instead what we want is a strong abdomen and a strong back. They work together to form the core. Try to touch me and make me fall down. I'm not going to do that if I have a strong core.
That helps me also maintain my balance and as well it's easy to do. All you have to do is, well gosh, hit the floor, do a couple of beautiful little crunches. And how often do you want to be able to do this? Every single day that you can, but at least every other day. Try to be able to do, oh, ten to twelve crunches and do three sets of those nice and slow and keep up that strength. Ah feels wonderful! You could do it right there in your living room. You don't have to go to a gym. This is a gym-free exercise.
Now the third element is flexability. They all work together now, so how does flexibility fit into this entire picture. If you were to fall, well let's say it happens, then you're less likely to break a bone. Why? Because you're flexible. You could move with it; you could roll with it.
What do you have to be able to do to be flexible? Well, gosh, a couple simple exercises. Before you take that walk or hop on that elliptical treadmill, why don't you try stretching just a little bit. It's so simple. All you've got to do is work your legs, you work your back, you work your abdomen at the same time and I don't know where your fingers end up. At least try to do a little flexibility.
And you've got wonderful ways to be able to do this. With yoga, Pilates, and simple flexibilty exercises. Now you put flexibilty, core, and balance together and what you have is a package deal to be able to live optimally.
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