William, 66: The Importance of Core Strength

Welcome back to this special series featuring the stories of the Senior Planet Sponsored Athletes as they pursue their fitness goals in 2024. You can find all of our Sponsored Athletes’ stories here.

William Lee has been connected to physical fitness since his military days, but a major health scare during his second career served as a serious wake-up call. Today, William is rededicating himself to exercise, and redefining the narratives surrounding older adults and strength. Here he tells us about his routine: 

Your core consists of the muscles around your back, abdomen, and pelvis. Having a strong core influences your posture, stability, and overall physical performance. Your core is involved in the movements you make every day, from lifting groceries, to maintaining balance while walking. A strong core results in better movement patterns and reduces your risk of injury.

Your core is involved in the movements you make every day, from lifting groceries, to maintaining balance while walking.

My Routine

I work out my core every other day, Monday through Friday. I believe that is the most effective way, as it allows you to have a recovery day in between workouts. Before my workout, I warm up with stretches for improved flexibility. Warming up before a workout increases your core temperature, which allows you to perform better and reduces the risk of injury.

I usually do three different abdominal exercises, with three sets each. Some of these exercises include knee lifts and a rollout using an ab wheel. Knee lifts can help improve your posture, reduce the risk of injury and control your core. Using an ab wheel trains your core’s anti-extension function and also challenges your shoulder mobility.

Nutrition at the Core

Exercise and nutrition work together when you’re setting out to make a lifestyle change.

While exercises help build a strong core, in order to achieve the overall fitness results that you’re seeking, there’s another key component to keep in mind: nutrition. Exercise and nutrition work together when you’re setting out to make a lifestyle change. For example, one pound of body fat equals 3500 calories. In addition to burning calories through your workout routine, keeping a close eye on your calorie intake (diet and nutrition) is so important.

Let’s Work Out Together!

You’re invited to join my next online workout session — “Chair Exercises for a Strong Core” — here on seniorplanet.org on Wednesday, October 16 at 1:30pm EDT, where I will guide you through a series of effective core exercises that can be done right from your seat! 

These simple yet powerful movements will help you engage your core, alleviate tension, and enhance your overall well-being. With the increasing amount of time we spend sitting, it’s essential to incorporate movement into our daily routine. During my session, we will discuss:

• The importance of core strength and its impact on your daily life
• Effective exercises to target your core muscles
• Tips on proper form and technique to maximize results
• How to create a balanced workout routine that includes core strengthening
• Nutrition advice to support muscle growth and recovery

Core exercises will not only strengthen your muscles but also promote better posture, reducing the risk of back pain and discomfort. Let’s get started on your journey to a stronger core and a healthier you!

Missed my first presentation? Watch it here:

In need of a little motivation to get moving? Join our daily health and wellness programs, stay tuned to the latest news and articles from SeniorPlanet.org by signing up for The Orbit weekly newsletter, and follow us on social media (Facebook | Instagram | X) to get to know these awe-inspiring athletes. Plus, check out past Senior Planet Sponsored Athlete programs on our YouTube channel. You might just find a new love for fitness along the way!

Please consult your physician or other health care professional before starting a fitness program to determine if it is right for your needs. The advice and information presented in this article are in no way intended as a substitute for medical consultation.