I've trained my 72-year-old dad to move and exercise like he's 30 years younger, here's 3 exercises we swear by

For the past six years, my father and I have been working out together. Recently, we have been focusing more on core exercises to improve his strength, mobility, and balance. A strong core can alleviate pain, reduce injury risk, and enhance overall movement as we age. While he already includes certain strength exercises in his routine, we tend to emphasize core strengthening towards the end of our sessions.

Our primary goal is to maintain a low-impact approach, prioritizing his back health while aiming to strengthen his deep core muscles. Given that he has sciatica, it is essential to keep his spine and glutes strong and active. Here are three exercises that we regularly incorporate into his workout routine:

1. Clamshells: Perform 3-4 sets of 8 heavy banded reps, lying on your side with your hips, knees, and ankles aligned. Use a heavy-duty loop band above your knees and lift your top knee towards the ceiling, resisting the band's tension. Slowly lower your knee while keeping your feet's inner sides together.

2. Farmer's carry: Hold two heavy weights in your hands, stand tall, and walk for 50 seconds. Keep your core engaged and avoid leaning to one side or backward. A slight forward lean is acceptable as long as you don't hunch your shoulders.

3. Weighted overhead squat: Stand with your feet shoulder-width apart, pressing a weight or two weights overhead. Maintain a stacked weight position over your shoulders, then sit your hips back into a squat, lowering yourself as far as comfortable without hunching your chest forward. Press back up using your legs and core muscles to drive the movement.

Remember, if you experience limited mobility in your hips, knees, ankles, or spine, start these exercises slowly. You can progress by adding weight or slowing down the movements more. If you notice pain or have concerns due to pregnancy, a health condition, illness, or injury, consult a medical professional before attempting these exercises.