The balance in physical activity can bring more favorable results than a single type of training.
When traveling old age, perform Exercise is one of the best remedies To sustain a good quality of life: it improves mobility, prevents muscle deterioration and maintains autonomy for daily tasks. With frequent activity it is possible to reduce the risk of falls, chronic diseases and sustain a functional body despite the passage of time.
In addition, training is ideal for combat sedentary lifestyle and improve mood. Also, there is an effective formula for a Fitness life After the 70 years that combine three types of essential exercises, which we will describe below.
Exercises
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The ideal exercise routine for over 70
The key to actively aging does not lone only one activity, but in integrating three fundamental components: strength training, Balance exercises and flexibility work.
This combination allows not only to conserve muscle mass, but also maintain postural stability and movement amplitude.
Strength training
As we age, we lose muscle mass (sarcopenia), which especially affects the legs, core and stabilizer muscles. Do strength exercises regularly helps:
- Maintain or increase functional force
- Stimulate bone tissue
- Improve metabolic balance
For someone who starts from scratch, 2 to 3 weekly sessions can suffice, with simple exercises such as assisted squats, leg extensions, chest press with rubber or rowing with band.
Balance exercises
The risk of falls is one of the greatest threats to health in old age. Strengthen balance must be accompanied to strength work:
- Exercises in a single support (erect on one leg, with support if necessary);
- Lateral displacements or “cross steps”;
- Walk with soft address changes;
- Exercises with closed eyes (always with supervision), to strengthen sensory responses.
Flexibility and mobility
Without amplitude of movement, even a strong muscle will not be able to fulfill its function effectively. Therefore, it is essential to include stretching, controlled joint movements and activities that promote muscle elasticity and ease:
- Posterior chain stretching (hammets, twins), quadriceps, pectorals and back;
- Soft joint mobility (shoulder circles, hips, ankles);
- Yoga, tai chi or soft classes of integrated flexibility.
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.
