Core Training for Baby Boomers:

Even if you are a non-exerciser, you've probably heard of core training and its importance in preventing low back pain. You've heard me talk about the importance of keeping your legs strong to help prevent falls and to maintain your mobility, now its time to address your midsection.

Your core consists of your abs and back muscles, along with the hips. Strengthening these muscles can improve your golf game, help protect your back, along with helping to prevent osteoporosis.

Swinging a golf club places a lot of stress on your back. If these muscles aren't strong you are at an increased risk of injury. Same goes for preventing osteoporosis. Changes in hormone levels may make women prone to this, so they need to do proper strength training to keep as much bone mass, as possible.

To make your exercise time more efficient, I like to have my clients do "core training" while on their feet. You can do this by using cable machines or resistance bands. Resistance bands are like thick rubber bands that you use to exercise.

By having someone do pushing and pulling exercises while standing, you strengthen your abs and low back at the same time you strengthen your upper body..... pretty efficient, if you ask me.
Because you are also standing you also work your legs a little, which can help with your balance.

Remember my balance advice? If you want to have greater balance while standing you need to challenge your muscles in a standing position. Same with your core - if you want more stability while swinging a golf club, you need to challenge these muscles in a standing position. This is more specific than doing everything while lying down.

This doesn't mean that I don't have my clients do core exercises on the floor, because I do. But at some point, you need to be strong and stable in a standing position. One way to do this would be to do some dumbbell exercises, or you could use a cable machine at the healthclub.

Another method would be using resistance band exercises. When you push or pull on the bands they tend to pull you back toward the secured end. This adds stability to your midsection that can decrease your risk of injury.

This added strength can also make your everyday activities easier to do. Decreasing the amount of time you spend exercising because of this efficiency isn't a bad idea either.