Thompson Baz - Core Exercises for Seniors Boost Energy, Build Balance, Strength and Confidence for Active Aging After 60 by Baz Thompson (2022)

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TABLE OF CONTENTS

BEFORE YOU START READING

As a special gift, I included a logbook and my book, Strength Training After 40 (regularly priced at $16.97 on Amazon) and the best part is, you get access to all of them.

FREE

Whats in it for me?

• 101 highly effective strength training exercises that can help you reach the highest point of your fitness performance
• Foundational exercises to improve posture and increase range of motion in your arms, shoulders, chest, and back
• Stretches to help you gain flexibility and find deep relaxation
• Workout Logbook to help you keep track of your accomplishments and progress. Log your progress to give you the edge you need to accomplish your goals.

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Introduction

You are looking forward to growing older with vitality and grace. But maybe you arent sure how to achieve that. The good news is that you are reading this book. That means that you are hungry for information and willing to learn! In this instructional and practical guide, you will learn all about one of the pillars of active aging: a strong core.

Along with balance, strength, and flexibility, core strength is something you dont want to grow older lacking. You may currently have a weak or compromised abdominal and back muscle because of injury or surgery. On the other hand, perhaps you have a moderately strong core and want to take preventative measures to keep that strength as you age. Regardless of where you are physically, you can benefit from strengthening your core through exercise. We will travel this road together, learning about our bodies, how to keep them strong, and what simple choices we can make to ensure that we age well.

What are some everyday tasks that our core helps us to achieve? Just about everything!

• Sitting in a chair
• Getting up from the floor, bed, or chair
• Turning to look behind you
• Picking up items, bags, or packages
• Bending over to tie your shoes
• Getting dressed
• Taking a bath or shower
• Reaching for items overhead
• Vacuuming, mopping, sweeping
• Hammering, cutting, turning a screwdriver
• Physical activities like swimming, biking, bowling, golfing, tennis, rowing, running, walking

Our core must remain strong to retain our capacity to do these basic tasks. If not, we may require the assistance of others and lose our ability to live and work independently.

All our muscles, including those in our core, gradually lose mass and strength as we get older. While some of this may be due to injuries, surgeries, or illnesses, we often lose muscle strength because of inactivity. As a result, we fail or forget to train and work the muscles we need to stay strong. The good news? With regular exercise, we can regain and maintain strength in our muscles, particularly our core muscles.

About This Book

We will cover a lot of ground in this book, but it is all practical and easy-t0-understand information. The first part of the book helps develop a foundational understanding of our bodies, particularly our core. The second part of the book comprises the actual core exercises, broken down by the position in which they are done. And the last part of the book includes the practical application.

• In Chapter 1, we will see a brief overview of aging and how we can slow the loss of muscle mass. Also covered is an outline of the core muscles and how a strong core benefits our daily living. Finally, there is a quick core strength quiz to help you assess your condition.
• Chapter 2 goes into how we can develop core strength. No special equipment is needed! Common mistakes are revealed and helpful tips for making the most of your exercise time.
• Mat core exercises are the focus in Chapter 3. Do you think this chapter is all about sit-ups? Think again! Featured are twelve of the best core exercises you can do while lying down. Spoiler alert: no sit-ups or crunches are involved.
• In Chapter 4, seated core exercises are the focus. Many people are surprised to learn how safe, low-impact, and effective seated exercises can be for people of any age. Twelve powerful core exercises are highlighted and can all be done in a chair.
• Chapter 5 concentrates on standing core exercises and training your core muscles while standing gives you the element of surprise. It mixes up your training routine and allows muscles to be worked differently. Spotlighted are twelve standing core strengtheners.
• If you have a spouse, partner, or workout buddy, you will enjoy Chapter 6. This section is devoted to core exercises that you can do with a partner. These eight exercises are challenging and fun.
• Chapter 7 calls attention to warm-up exercises and cool down stretches. These can be easy to overlook or forget, but its essential to take a few minutes before exercising to prime our bodies and after exercising to let them unwind.
• Chapter 8 outlines one of the primary ways to exercise and work our core: walking! There is a brief description of the best walking tips, along with six of the best ways to incorporate core exercises into your daily walk.
• The action plan is revealed in Chapter 9. There are three weeks of workout routines for you to choose from or work through in this chapter. Each week features six days of core exercises.

How to Use This Book

Not only will you learn about your core and the benefits of a strong core, but you will also find fifty core exercises that you can start doing today. In addition, there are ten exercises to help you get warmed up and cooled down. This book can be used as a guidebook and reference that you can turn back to again and again as you learn to strengthen your core.

Each exercise in this book will feature the following:

• Name of the exercise
• Time needed per rep
• Total time to complete the exercise