Which Muscles Determine How Long You'll Stay Active and Independent?

On a quest for six-pack abs? They're only 2 of the 35 muscles in your core - and not the ones that determine how long you'll stay active and independent.

The deep stabilizing muscles we can't see are what actually protect your spine and power daily movement. When they weaken, research shows a troubling cascade: back pain leads to less activity, which accelerates decline in heart health and metabolic function.

The core muscles are a group of muscles around the trunk (torso) that stabilize the spine and pelvis, and include the abdominals, back, pelvic floor, diaphragm, hip and gluteal muscles. Studies link weak core muscles to chronic back pain in older adults. Poor spinal posture increases the risk of losing independence in basic activities like dressing or bathing.

But there's no need to fear: you don't need a gym membership or endless crunches. Your core strengthens best through natural movement patterns. Try actively engaging your core while walking, or carrying grocery bags. Short, consistent sessions with body weight are more effective than brutal workouts. Exercises like the plank, bird dog, and glute bridge are great for strengthening your core. Compound exercises such as squats and push-ups also engage your core muscles, along with activities like swimming and running.

The goal is preserving your ability to do what brings you joy for as many years as possible.