Strengthening exercises for a 72-year-old father, focusing on improving core muscles and maintaining balance
A dedicated son has been training his father since the onset of the COVID-19 pandemic, focusing on exercises that strengthen the core, improve balance, and reduce the risk of injury as his father ages. The training regimen includes a series of three exercises: Bosu single-leg deadlifts, Weighted V-sit 'exchanges', and seated single-arm shoulder presses.
Bosu single-leg deadlifts are a challenging exercise that combines balance and stability, activating core muscles, glutes, hamstrings, and ankle stabilizers to maintain balance. To perform this exercise, one stands on one leg while performing a deadlift on a Bosu or balance trainer, holding dumbbells to keep the exercise controlled and avoid twisting hips.
Weighted V-sit 'exchanges' are another core-strengthening exercise that engages the abs, waist muscles (obliques), hips, and quads. The exact steps for this exercise are not fully detailed, but it generally involves holding a V-shaped seated position and alternating movements to further challenge core strength and stability. To make the exercise harder, a light dumbbell or any other suitable object can be used to provide resistance.
Seated single-arm shoulder presses are a unilateral pressing exercise that engages shoulder muscles while requiring core activation to maintain stability and balance during the press. This exercise can be done with a weight in each hand for double loading, and it works the stabilizer muscles in the shoulders and core, including the rotator cuff muscles, abdominals, and erector spinae.
Together, these exercises help in injury prevention and the development of functional strength. The father has shown significant improvements in strength, mobility, balance, and core strength since starting the training. The son finds joy in seeing his father's gains in everyday life, with the father finding tasks like putting on his shorts less of a challenge.
The training regimen focuses on compound exercises and strengthening exercises that build a strong core and improve balance. For people experiencing lower back pain during V-sit exercises, core exercises for back pain are suggested as a safer alternative.
References:
- Bosu Single-Leg Deadlift
- Weighted V-Sit
- Seated Single-Arm Shoulder Press
- Core Exercises for Back Pain
Engaging in a training regimen focused on exercises like Bosu single-leg deadlifts, Weighted V-sit 'exchanges', and seated single-arm shoulder presses can help improve not only one's physical fitness (fitness-and-exercise) but also contribute to maintaining health-and-wellness and reducing the risks associated with aging. Additionally, cultivating a strong core, as demonstrated by these exercises, contributes to the prevention of injuries, allowing individuals to perform daily activities with greater ease and safety, a phenomenon visibly observed in the progress made by the son's father.
