Sequoia Senior Solutions Blog

Comments & Discussions Pertinent to Seniors and Their Families

Exercise Help for Seniors: Martina Shows Core Exercises

This is a video of Martina Navratilova from  AARP offering exercise help for seniors to develop a strong core.

The information comes from Martina’s book “Shape Yourself.”  Now that she is in her 50’s Martina is learning the hard way that even when a person is physically fit, he or she needs to continue to work on fitness or it’s gone. Here are some of the highlights that can give help for seniors from the video:

Core-all muscles in your torso and pelvis, including your abdominal muscles that support your spine, stabilizing your entire body

A strong core improves:

  • Control
  • Balance
  • Performance

It also prevents injury.

Keeping your core in shape tones abs, keeps your lower back strong and improves your posture.

Being able to perform daily tasks with comfort and ease starts with a strong core.

Martina demonstrated some core exercises of varying strength to create variety in exercise routine

  • Basic floor exercise the torso toner
  • Bun burner using exer-discs
  • Stability ball-core crunch, which is not a beginner exercise

Martina reminds viewer to work on maintaining proper posture and balance during exercise.

It is important to include stretching exercises to improve flexibility and range of motion in trunk and hips.

And, of course this helpful tip for seniors and everyone else, she says be sure to check with a doctor before starting any new diet and fitness program.

Here are a few extra exercises for those who need help starting a little more slowly.

How is this for a helpful idea for seniors: You need to ease into exercise. If you do too much too fast, you will hurt yourself. Warming up properly is a good place to start. If you want to go jogging, start with walking. If you want to play tennis, be sure and jog around the court a few times and do some jumping jacks to limber up.

Becoming older is hard on your equilibrium. Wobbling can result in falls. To increase your balance, stand on one leg for about 20 seconds and then stand on the other. If you do this a few times a day, you will see an improvement. But don’t stop there, next stand on a towel so the surface beneath your feet is uneven. And you can also do this exercise with your eyes closed. This is a helpful idea for seniors:  playing flamingo, anyone?

Be careful of Achilles tendon injuries. They are more common among older runners. Do wall stretches. Lean forward against a wall with one leg extended behind you. Push your heel into the ground and hold for 30 seconds. Next bend the knee and hold for 30 seconds. Switch legs.

Another way to prevent Achilles tendon injuries is to loosen up the arch of the foot by rolling a golf ball under your bare foot.

Remember to stretch as you cool down. Stretching at other times of day is a good idea, too. Just be sure that you are warm before you do any stretching.

Finally, don’t forget a little added protein after exercise. Chocolate milk has protein and carbs to help your muscles recover. We hope this has provided some help for seniors.


Help for seniorsStanton Lawson is the Co-Owner of Sequoia Senior Solutions. Sequoia’s mission is to ensure a better quality of life for their elderly clients and their families, by providing dependable and affordable in-home care. Sequoia’s focus is to keep you or your loved ones at home and avoid:

  • Loss of friends and possessions
  • Loss of independence and freedom
  • Loss of spirit which is drained by the battles of daily living

Sequoia Senior Solutions, Inc. serves Napa, Sonoma, Marin, Solano, Mendocino, Lake Counties. The main office is located at191 Lynch Creek Way, Suite 102, Petaluma, CA 94954. Email  Tel: (707) 763-6600 Fax: (707) 763-6607,


AARP The Magazine August/September 2012


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4 ResponsesLeave one →

  1. Hmm. Proof that I must be rotten to the core!

  2. Stanton Lawson

     /  August 27, 2012

    You should know, Roy.

  3. There are many health problems which elder people faces and it is important that should do suitable exercise for their health problem with good diet and treatment.

  4. Stanton Lawson

     /  August 28, 2012

    Thank you for your comment, Irish Homecare Service. You are absolutely right about the importance of exercise and diet being equal to treating their medical needs. Please join us again.

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