How fit is your core section? Core fitness is especially important for seniors who want to live longer and stay disease free. Even more so than your BMI, doctors say the most important indicator of health is your ratio of waist to hip. Having a fit midsection—besides being more attractive and youthful-looking—is crucial for preventing heart disease and other degenerative conditions that shorten life.

Divide your waist size by your hip size to get your waist to hip ratio. According to the World Health Organization, a waist-to-hip ratio greater than 1.0 is indicative of a higher than normal risk of developing heart disease. A healthy WHR for women is under .80 and a healthy WHR for men is under .95.

Not all excess weight is the same when it comes to your health risks. People who carry more weight around their midsection (an apple-shaped body) are at higher risk for heart disease, type 2 diabetes, and premature death than those who carry more of their weight in their hips and thighs (a pear-shaped body). Even if your BMI is within a normal range, your risk for disease may be increased.

Core Fitness and Golf Scores

Here’s one example of why this holds true. It may sound familiar…

Years ago, Rob and I lived in a golf and tennis community in La Quinta, California. One of the golfers there complained to Rob that golf courses should have only 12 holes since he was exhausted for the last 6 holes. He would stand on the 13th tee dog-tired and his game would break down badly from that point on.

Rob suggested he cross-train and accompanied him to our gym, put him on a stationary bike for 20 minutes, and then showed him a simple resistance program designed primarily for his core and legs. Before he began to cross-train he was a 15-handicap golfer. Not bad.

Two years later he held a 9 handicap and never tired on the course. He even bragged that he could now play up to 36 holes a day without fatigue. That was in the year 2000 and he continues to cross-train for his golf game three days a week.

Core Workouts and Longevity

If you’re not concerned with improving your golf handicap, think about this: improving your core fitness may increase your longevity. Your second heart is in your stomach. On the surface, this statement sounds almost as absurd as your life is in your legs.

But trust me, a weak core frequently leads to a weak back, and a weak back can cause us days, weeks, or a lifetime of pain and discomfort. If you suffer from back pain, it is likely that your stomach muscles need strengthening. It’s not too late to turn that around. In fact, it’s never too late to get fit. We are never too old or too infirm to start rebuilding our core.

Best Core Fitness Routines for Seniors

While cardiovascular training and stretching have their place in a balanced fitness plan, it is progressive resistance exercise that builds muscle, allowing us to stay young, active, and independent for as long as possible. Nothing else comes close to being as effective.

The miracle of weight training is that it slows muscle tissue and bone loss associated with aging. In fact, it is even possible to regain muscle that has been lost from years of inactivity. Checkout these three techniques to create you own core routine:

Balance Ball: A balance ball is great when you have limited time, or want to work your core routine at home. I’ve found that sitting or lying over a balance ball is the most comfortable way to do sit-ups. It’s easier on your back and you get a full range of motion for your abdominal muscles. Mayo Clinic offers a slide show of balance ball exercises, as well as tips on form and technique.

Fitness App: I also like the flexibility of fitness apps, especially if you travel frequently or your schedule is constantly changing. For example, the fitness apps from FitnessBuilder.com offers a free download of hundreds of exercise routines for your iPhone, iPad, or Android phone. There are visuals with systematic instructions for a multitude of sports and fitness routines, including Abs and Core.

Pilates: Pilates is great if you have trouble getting motivated or need a bit more guidance. I wrote about my love of Pilates here. Pilates is particularly effective at building core fitness strength (abdominals, waist, and back) without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.

Strong Core, Strong Back

If you are among the many seniors with back pain, be sure to strengthen it with an appropriate level of core exercises. Start with those you can do without pain, and work up gradually as your comfort level expands.

Of course, sit-ups alone won’t be effective unless you also reduce calorie intake and avoid processed foods and hidden sugar. Think about exercise and diet as a two-pronged strategy to fight aging and ward off chronic conditions.

Above all, the most important part of your body to work out and strengthen is your core. By strengthening your core musculature (all the way around your torso) you strengthen your back and abdominals, have better posture, AND LOOK BETTER!