Although it is more difficult than in youth, when you reach old age you can still train the muscles with different and effective exercises.
Upon reaching old age, it is normal to lose the habit of exercising regularly. Anyway, it is proven that those older adults who perform some type of training can extend longevity and significantly improve the quality of life.
One of the conditions that most affects is Sarcopeniathat is, the loss of muscle mass. While in old age it costs more to avoid it and gain muscles, it is still possible without the need to kill themselves in the gym. Fortunately, there are simple routines that can be done at home to achieve a Fitness lifestyle.
Strength training
Arm elevations: the exercise that will allow you to gain muscle mass
One of the most recommended exercises for people over 65 are the side elevations of arms. A simple activity that Strengthens the muscles of the arms and shoulders. This movement can be made with the use of light weights or without their need. It serves to improve posture and contribute to functional force.
To do it correctly, you have to be Standing with your legs open to shoulder width. Next, they must raise your arms up to the shoulders and then lower them in a controlled way. It is recommended to make between 10 and 12 repetitions and adjust the intensity according to the capacity developed by each person. This exercise is ideal for older adults because it is low impact.
Complement your routine with these exercises
In addition to the aforementioned exercise, there are other physical activities to complement training and carry out an effective routine, among which can be highlighted:
- Sit down and get out of the chair: Strengthens the legs and improves stability.
- Heel elevation: Tone the calves (twins) and improves stability.
- Flexions against the wall: Strengthens arms, shoulders and chest and does not have a great impact on the joints.
- March in place: Increase cardiovascular resistance and movement in motion.
- Elastic band exercises: The strength of arms and legs works in a controlled way with low impact.
- Sitting leg elevation: It improves mobility and prevents loss of muscle mass.
Incorporating these types of exercises into routine 2 or 3 times per week can mean considerable change in physical and psychological well -being. Stress can be reduced, improve mobility, increase strength and cardiovascular capacity.
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.
