He training is a fundamental activity For our lives, both in youth and old age. It is likely that over time it becomes more difficult to do physical activity, but that is when it is more productive, since it prolongs health and well -being.
The World Health Organization recommends at least 150 minutes of moderate training a week. However, alternating this activity with force exercises can bring more benefits and complete a fitness lifestyle that increases longevity and quality of life.
Stretching: The exercise that cannot be missing in your training routine
A problem that usually afflicts older adults is muscle stiffness. Therefore, training cannot be reduced only to cardiovascular activity, but must also be focused on strength and flexibility.
Most people usually associate stretching to warm -up prior to exercises, but They constitute a training which is ideal for people older. They allow to correct bad postures, improve physical capacity and reduce daily stress.
In addition, they extend to the cardiovascular field, because greater rigidity means lower arterial rigidity. That is why incorporating daily stretching not only relieves the body, but also Protect long -term health and strengthens muscles.
The most recommended exercises
One of the most recommended is the Neck stretching to relieve cervical tension And it requires sitting in a chair, gently tilt your head to the side, keep 15 seconds and then change side. Another is the shoulder stretch to favor their mobility and improve the general body posture. You have to cross an arm ahead of the chest, hold it with the other and keep 20 seconds per side.
There is also a routine for Low back and lumbar zone stretch. To practice it, you have to lie on your back, wear both knees to the chest and hold them gently. On the other hand, to Relax the hamstringsa productive exercise is, sitting in a chair, extend a leg in front with the heel supported and the trunk slightly tilted forward. This improves the flexibility of legs and hip.
Finally, an option that facilitates circulation and mobility in walking is calf stretching: You must stand up in front of a wall, support your hands and advance one leg, keeping the other extended back, for 20 seconds per side.
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.
