A simple method to know in what state we are and how to improve mobility and balance in exercise routine.
Staying active is one of the fundamental keys to age with health. Exercise routines not only strengthen muscles And bones, they also help prevent diseases, improve mood and favor autonomy in daily life. In advanced ages, the difference in autonomy can make a great.
Therefore, more and more specialists recommend incorporating Mobility and force routines adaptedbut they also propose simple evaluations that allow measuring how our body is. One of these exercises, used as Medical test And easy to apply at home, helps detect the level of mobility and the risk of falls: The Timed Up and Go (TUG) test.
Chair exercises
What is the TUG test and how it is done
The Timed Up and Go (TUG) test is a Simple physical test and widely used in geriatrics to evaluate the functional mobility of an older person. Your main objective is Measure balance, coordination and the ability to perform a basic daily task: get up from a chair, walk and sit down. It is an effective indicator of the risk of falls and the general state of the locomotor system in old age.
The realization is very simple: the person You must sit on a stable chairwithout support, get up without help, walk three meters at a usual pace, turn, return to the chair and sit down again. The whole route is Chronometraand according to the time used, a result is obtained to estimate whether mobility is adequate or if there is a greater risk of falls. Generally, A time less than 10 seconds is associated with good mobilitywhile results greater than 12 seconds can be an alert signal.
Exercises to stay fitness after 65 years
Once the 65 years have passed, mobility can begin to make it difficult and lack of exercise can be decisive for independence and autonomy. Therefore, it is important to know what type of training can improve well -being and possibilities considerably.
Among the most effective and accessible we can highlight:
- Sit down and get out of the chair: This exercise strengthens the legs and improves stability.
- Heel elevation: Tone the twins and improve stability.
- Flexions against the wall: It is accessible, low impact and strengthens arms, shoulders and chest.
- March in place: Increase cardiovascular resistance and circulation.
- Elastic band exercises: They allow working the strength of arms and legs in a controlled way.
- Sitting leg elevation: It improves mobility and prevents loss of muscle mass.
A regular routine with these exercises can greatly improve energy, strength and quality of life in general. In addition, it reduces stress, improves balance and strengthens cardiovascular health.
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.
