核心肌训练对老年人的重要性主要体现在以下方面：核心肌群围绕脊柱、骨盆和髋关节分布，是维持身体稳定性与平衡性的关键，能有效预防跌倒——老年人跌倒后易引发骨折或颅脑损伤，而强壮的核心肌肉可增强重心控制，降低摔倒风险。同时，核心肌力量直接影响行走、站立、弯腰等日常活动能力，训练后能提升步幅、步速与肢体协调性，助力独立生活（如起床、做家务）。此外，核心肌还能支撑脊柱，改善姿势（减少驼背、脊柱侧弯），缓解慢性腰痛，提升整体体能与耐力，延缓活动时的疲劳感。坚持训练可显著增强核心功能，像案例中“练腿+核心训练”仅五个月就带来翻天覆地的变化，印证了其对提升生活质量的关键作用。
Core muscle training is vital for the elderly, especially for fall prevention and maintaining independence. The core—encompassing abdominal, back, pelvic, and buttock muscles—acts as the body’s central stabilizer, crucial for balancing during walking, standing, or sudden movements. Weak core strength is a leading cause of falls in older adults, but targeted exercises (e.g., planks, bridges) improve posture and reaction time, reducing fall risks by enhancing body control. Strong core muscles also support daily activities like lifting, bending, and walking, boosting mobility and endurance. They alleviate lower back pain by reducing spinal pressure and help maintain a healthy posture, preventing issues like kyphosis. As seen in the 75-year-old’s progress, consistent core training (along with leg exercises) dramatically enhances physical function over months, demonstrating its power to restore vitality and independence. Such training is a proactive step toward safer, more capable aging.
