Future and its affiliate partners may earn a commission when you purchase through links on our articles.
Image source: Getty Images
When I start working with new senior clients, one of the first exercises I introduce them to is wall paneling.
This simple exercise is great for strengthening the deepest muscles of our core, which are responsible for supporting the back and hips, maintaining correct posture, and stabilizing the entire body.
Because muscle mass, bone density, and balance abilities all decrease with age, having good deep core strength is even more important to preventing injuries and falls.
Wall panels are suitable for all fitness levels, are easy to modify or progress, and can be performed safely every day. As long as you have a stretch of bare wall and a few minutes to spare, you can give siding a try.
Consult your doctor before starting any new activities. Certified trainers can provide form guidance and exercise modifications if needed.
How to make wall panels
set: 1-3 time: 15-60 seconds
-
Stand facing a wall, about six inches away, with your feet hip-width apart.
-
Lean forward and rest your forearms against the wall, making sure your elbows, forearms, and shoulders are aligned.
-
Your body should form a straight line from head to toe, without letting your hips bounce back or sink toward the wall.
-
Gently push your abdominal muscles outward to engage your core muscles and keep them tight throughout.
-
Hold for desired length of time.
Start by holding the wall plank for 15 seconds, gradually increasing to 60 seconds with subsequent exercises. Beginners should aim to do one set of siding two to three times a week. Once you’ve built appropriate strength, aim to do two to three sets of wall panels, five to seven times per week.
To make things easier: If this exercise feels difficult, you can modify it by placing your hands on the wall instead of your elbows, or placing your feet closer to the wall.
Make it harder: Keep your feet away from the wall to make the exercise more challenging. Once you are able to hold the wall panel with good form for 60 seconds, consider trying the panel on a lower, elevated surface, such as a chair or bed.
Why siding is good for seniors
A standard plank performed while lying face down on a yoga mat is one of the best exercises to target the transversus abdominis, a deep muscle in your core that stabilizes and supports your spine and pelvis.
Deep core strength is especially important for older adults, as age-related changes can compromise overall balance and stability.
Unfortunately, injuries or mobility issues can make it difficult for many seniors to perform exercises on the floor. Wall panels are upright and engage the transversus abdominis in a similar manner to standard panels.
