Fitness life and exercises can help prolong well -being and achieve healthier and more autonomous aging.
It is never too late to start exercising. The benefits of training are considerably immediate and can reduce the risk of diseases, falls or even depression and anxiety. According to the World Health Organization, doing 150 minutes of exercises during the week is vital.
This serves to obtain a visible improvement in the state of health and prolong well -being, especially in advanced ages. And to do it, it is not necessary to demand too much. There are accessible routines for all ages.
Exercises for seniors
A fitness life is possible after 70 years
Upon entering the age of 70 years, some changes in the body can occur. The healing and recovery capacity can be reduced and therefore, security is the main need When thinking about training, above all, force.
It is vital to be able to move without pain, therefore, it is important to consult with a health or physical preparation professional if you want to face an exercise of this nature. And the objective must be around preserving force with the least possible risk of injury.
The best exercises according to experts
There are accessible exercises routines so that all people over 70 can continue training, feeling better and gaining autonomy. Among them are some like these:
- Kick back with chair: You can use a chair or even the bed to support the upper body. To start, you have to stand at 60 centimeters from what we use as support and keep the thighs and feet together. Then, firmly supported with both hands and the torso parallel to the ground, one leg should be lifted back until it is parallel to the ground and, after maintaining that position for a second, do the same with the other. 12 repetitions with each legs are recommended.
- Sitting on foot: With feet separated a little more than the shoulder width, the chest raised and extending the arms in front to maintain balance, the exercise consists of sitting in a chair keeping the position. And without losing the posture, then you have to stand using the strength of the legs. 10 repetitions are made.
- Dead bug: Lying upside down on some pleasant but firm surface, their arms should be stretched vertically and flex the legs at 90 degrees, putting the knees at the pelvis. The lumbar area must be stuck to the floor. First you have to inhale to activate the torso and move an arm back, carrying the opposite leg until almost touching the floor with your hand and foot. When exhaling, he returns to the original position. Then the same should be done with opposite members. Between 15 and 25 repetitions must be made.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
