With this physical activity, autonomy can be gained for domestic tasks and avoid sarcopenia.
He physical exercise is one of the pillars to ensure a better quality of life in adulthood. Not only does it help maintain mobility and autonomy, but also prevents chronic diseases, improves mood and delays the natural deterioration of the organism.
However, many older adults tend to focus only on cardiovascular exercise forgetting that the strength training is key to hold firm and healthy muscles. Strengthening the muscular system not only improves posture and balance, but also protects bones and facilitates independence in everyday tasks.
Exercises
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Simple and simple: the three exercises to strengthen your muscles
When training, the most important thing is to find an accessible routine and adjusted to the needs and objectives of each person. It is not necessary to go to a gym or have expensive equipment: with some basic exercises and constancy great results can be achieved.
Squats with support
This movement, considered the most complete, strengthens the lower part of the body (legs and buttocks). For older adults, the ideal is to do them with the help of a chair or leaning on the wall. Thus, balance and depth is better controlled, facilitating daily gestures such as getting up or sitting without difficulty.
Heel elevation
They are fundamental to work calves. They can be done standing with a support or even sitting. When strengthening these muscles, propulsion is improved when walking and, above all, stability, reducing the risk of falls. It is advisable to go up and down slowly and controlled.
Row with elastic bands
This exercise strengthens the back and arms, two key areas for the position and strength of the upper train. In addition, it facilitates activities such as loading bags or opening doors. The advantage is that the intensity can be graduated by adjusting the tension of the bands, which allows you to progress safely without overload.
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.
