When an advanced age is reached, it becomes more difficult to perform strength exercises on a regular basis.
Training is key to maintaining health: Improve the cardiovascular functionhelps control the Weight, reinforces muscles and bonesand also has positive effects on mood and memory. The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity per week for adults to reduce chronic disease risks.
If there is not much time or equipment, a practical solution is to use a chair as a central tool: with it you can build a brief but effective routine, ideal for those who are 50 years or older, that combines strength, mobility and balance.
Chair exercises
A full training routine with just one chair
There are all kinds of exercises that can be done using a chair. This makes them safer and low impactso they become more accessible to older people or with reduced mobility. Among them we can highlight:
- Squats with support
- Triceps background
- Sitting abdominals
- Sitting leg elevation
- Sitting torso turns
- Set up with chair (up and down)
- Inclined flexions supported by the chair
- Stretching with chair
With one Combination of approximately 10 minutes of these exercisesan ideal daily routine can be created to train strength, flexibility and resistance without major risks. An example could be:
- 10 squats with support
- 10 triceps funds
- 10 sitting abdominals
- 10 inclined flexions supported by the chair
Repeat this series of exercises 3 timeswith short breaks between each exercise (for example 10-15 seconds), to complete the 10 minutes.
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.
