Aging with energy: the four exercises recommended by a 94 -year -old trainer

Training is not only aesthetic issue, but they are also key to maintaining health as the years go by. A good exercise routine It favors circulation, muscle strength, mobility and balance, which helps prevent falls, chronic diseases and functional deterioration. It also improves mood, self -esteem and sleep.

And even if you have never trained before, it doesn’t matter age, you can always start. Each body has its own rhythm, but with constancy and adaptations, the benefits come soon. A great example is Mika TakishimaJapanese coach who He began to exercise at 65and today, to its 94, it is still active.

What is the Takimika method: four fundamental exercises

The Takimika method is based on soft and low impact movementsdesigned to strengthen the body, improve posture and favor general well -being without the need for special equipment. To put it into practice, there are 4 exercises that are fundamentalknown as: Seadilla variant, dragonfly, reverence and knees to the chest.

The reverence

Start in 4 leg position, with knees resting on the ground and hands a little more open than the shoulders. To do it, you have to Lower the trunk forward flexing the elbows and bringing the nose to the ground, controlling the entire movement.

This exercise Work arms, shoulders and core; It improves the strength of the upper train, provides muscle control, and contributes to a firmer abdomen.

Seat variant

From a standing position, you have to flex the knees and lower your hips to form an approximate angle of 90 °. In that position, lift a leg and keep the balance for a few seconds. Then, it must be repeated with the other leg.

This work reinforces leg muscles, improves stability and postural controlHelp in daily activities and reduce the risk of falls.

The dragonfly

Start standing with the legs separated to the width of the hips and knees somewhat flexed. It is due flex the trunk forward keeping your back straight and collar aligned. From that position, raise your arms to the sides, extended, with closed fists, to shoulder height, concentrating on joining the shoulder blades. The movement must be done rhythmic for one or two minutes.

This exercise strengthens the back and armsImproves posture, work the shoulder muscles without impact, ideal for firmness and mobility at the top of the body.

Knees to the chest

It starts Approaching mouth with his knees flexed and his feet supportedhands under the buttocks. Raise the head and shoulder blades while taking the chin to the chest. Both, climb the knees to the torso and keep that position A few seconds. Then you have to lower the legs in a controlled way without supporting them completely on the ground.

This activity Strengthens the CORE, improves abdominal stabilityIt helps coordination between trunk and legs, and favors the flexibility of the abdomen and the lumbar area.