Exercise routine for older adults (which can be done at home)
The practice of exercise by older adults is very important and has several benefits for health, such as helping to maintain or increase muscle mass, maintain bone density, improve balance, coordination and mobility, reduce risk of falls and help maintain independence in carrying out daily activities.
However, it is always important to consult a doctor to carry out a general evaluation, in order to adapt each exercise to the clinical history, such as the presence of cardiovascular or pulmonary diseases. In addition, before and after the exercises, stretching is important to warm the whole body and prevent the appearance of injuries.
These exercises must be carried out at least 3 times a week, preferably under the guidance of a physical therapist or a physical education professional, and must be interrupted if the person experiences pain or discomfort during the performance:
1. Squatting or sitting
With your feet slightly apart at the shoulder height, extend your arms forward and slowly flex your wheels, holding your chair down and pushing your buttocks back, as if you were sitting in an imaginary seat, always keeping your back. straight. Return to the starting position and repeat 10 times.
In this exercise, it is important that the rodillas never put themselves in front of the pies; for this reason, it is necessary to take the chair back as far as possible. In the event that it is not possible to go down much, it is necessary to carry out until the maximum possible and, little by little, go down more and more.
2. Biceps with weights
Sitting in a ball or silla without arms, hold a weight in each hand with your fingers beforehand and slowly lift the weights towards your shoulders, keeping your arms and arms close to the body, slowly returning to the starting position. Repeat 10 times.
3. Shoulder press
Sitting in a ball or silla without arms, holding a weight in each hand and lifting the weights until they are at shoulder height. Then, slowly push the weights to the top of the head until the arms are stretched, but slightly flexed and slowly return to the starting position. Repeat 10 times.
4. Rodilla al pecho
Leaning on the floor above on a mattress, folding one of the legs up to the bottom, hold the rodilla with the hands and keep it for 5 to 10 seconds. After that, change legs and repeat these movements 10 times.
5. Step in the step
Put uno de los pies in un step or in a step of the stairway and lift the other leg slowly to reach the top of the step or step. Then, slowly lower the leg back to the floor. Repeat 10 times each leg.
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