Fitness behavior can greatly benefit your health and mood and is more accessible than everyone realizes.
have a exercise routine is essential for well-being, both physical health and mood. As we age, it is usually common to progressively stop training to adopt a more sedentary life or, in the best of cases, continue with cardiovascular activities.
In any case, it is important to know that you have to complement those exercises with activities that serve train strength and balance. In this way, we can avoid falls, which is one of the most serious problems that older adults usually have.
Balance exercises
Prevent falls and improve mobility: the five recommended exercises for older people
One of the least desired consequences of old age is loss of control over the body and lack of balance. Luckily, both aspects are easily trainable. For this, it is necessary to strengthen key muscles in the body, especially in the legs and core.
Most fitness professionals and health specialists agree on 5 key exercises to train balance, mobility and strength.
Back leg raise
You can use a chair as support in front of you if necessary, you have to stand with your feet hip-width apartand lift one leg back without bending or changing posture. Afterwards, you hold it for a few seconds with your leg in the air and lower it in a controlled manner. Between 8 and 10 repetitions with each leg are recommended. This exercise works the glutes and lower back.
Flamenco type balance
With a firm chair next to you, you should rest one hand on it and Raise the opposite leg, while also raising the arm (opposite to supported). After balancing for 15 seconds, you change sides. This practice improves coordination and strengthens the ankles and legs.
Seated runner arms
In a chair with a firm back, sitting, you use a dumbbell in each hand. Starting with one arm bent at shoulder height and another straight at hip height, the movement is performed similar to what we do when we run. This movement activates the arms, shoulders and trunk. Between 8 and 10 repetitions are recommended. It is important to maintain posture.
Seated shoulder press
In a chair, with the elbows bent and the weights close to the shoulders, thes arms until fully extended and then it goes down slowly. If you are too heavy, start without dumbbells. Between 8 and 10 repetitions are recommended. This exercise strengthens your upper body and functional strength.
Alternate Front Raises
With the weights resting on your thighs, one of the arms is raised forward to chest height. Then it goes down and repeats with the other. At the same time, the abdomen is kept firm and the back does not arch. Between 8 and 10 repetitions per arm. This gentle movement works coordination and shoulder strength.
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.
