The body begins to lose bone density and muscle mass at the age of 35, and research indicates repeatedly that exercise and daily movement are necessary to combat this.
Increased muscle strength and flexibility, improving balance and body position, are all basic factors for the ability to perform daily activities, in addition to preventing injuries and the risk of osteoporosis, according to the British Telegraph.
If you want to get a healthy age and maintain your independence, the most important thing you need is balance, strength and flexibility, here are these exercises that help you get this and follow the development of your performance.
The first exercise: standing on one leg
The fall is the most common cause of accidental death after road accidents, and an imbalance has been associated with early death. The balance exhausts the brain because it requires a work of the eyes, the vestibular system (which comes from the inner ear and senses movement), and the receptors of the deep sense of the ends that send signals to the brain, tanning it with what is happening.
He gained standing on one big popular leg on social media, for a good reason. You can see progress and whether your balance is stronger on one side than the other.
If you seem to tie your shoes, you can also try to stand on one leg while cleaning your teeth with a brush, the sink is present to support you when needed.
- If you are less than 40 years old, you should be able to stand on one leg continuously for 43 seconds.
- If you are between 40 and 49 years old, then the period is 40 seconds.
- If you are between 50 and 59 years old, the period is 37 seconds.
- If you are between 60 and 69 years old, the period is 30 seconds.
- If you are between 70 and 79 years old, the duration of 18-19 seconds.
- If you are older than 80 years, target a little more than 5 seconds.
Second exercise: Blanc
Strengthening the trunk muscles is more important than just giving a beautiful look to the body; It helps in daily activities, including raising children, household chores, grocery and groin, which all require the involvement of the trunk muscles.
The Blanc exercise is a common fitness measure, and it will benefit your abdominal muscles more than the endless abdominal exercises. Strengthening the muscles of the deep stem is an effective way to prevent back pain, which one in every 6 people suffer from in Britain.
Put your forearms on the ground directly under your shoulders, lift your body in a straight line so that your weight is on your toes and your help, and keep your head in a straight line with your spine. The beauty of this exercise lies in its simplicity, as well as how to run it for multiple muscles that support the trunk. This test can be given a good understanding of the power of the current trunk, and it can be used to follow your progress over time.
This trunk strength test is simple, take Planck’s position and use the time of the time on your phone. Gradually increase, a few seconds each time, and target reaching 60 seconds of stability. But up to 10 seconds are perfectly excellent for beginners.
Third exercise: standing from sitting on a chair
If you are one of the people who are difficult to get the chair frequently, you are not alone.
People who find it difficult to repeat the chair repeatedly suffer from a decrease in the strength of the body, which leads to lethargy, balance problems, falls, injuries and accidental death.
It has been proven that the standing of sitting on the chair is useful in predicting the risk of structural muscular system problems, such as back pain, in office employees.
Use a chair without armrests and your feet diverged with the width of the shoulders and stabilized on the ground, and see how the sitting position can be promoted in 30 seconds. Be sure to completely advance and sit properly, without resorting to cheating in half of the procedures.
Adjust your temporary 30 seconds and complete the largest possible number of repetitions, without using your hands to support if possible.
- For those between the ages of 60 and 64, the average result is about 12-17 for women and 14-19 for men.
- If you are between 70 and 79 years old, the average is 10-15 for women and 11-17 for men.
- If you are 80 years old or more, the average is 8-14 for women and 8-15 for men.
Fourth exercise: squatting
Divinerality exercise is perfect for functional fitness with complex movements, which is necessary for longevity. Functional fitness depends on exercises that mimic what we do every day without realizing this.
Squatting exercises between many muscle groups at the same time, as they help not only strengthen the lower part and the primary part of the body, but also improves balance and body position, and this prevents injuries.
Whenever you bow to capture something, remember this technique and occupy your basic muscles, and you will find that your back is stronger and more protected thanks to it, especially if you are gardening or household chores.
During your feet, with more width of the hips (with the toes directing the toes out as in the Sumo squatting position), turn your basic muscles and push the hips back, with all the weight through the heels, while keeping your chest raised and shoulder back. When returning to a standing position, lift your arms in the shoulder pressure position.
In this test, the number of repetitions that you can do depends on a person’s general fitness more than age. Any person of any age can improve their strength. To start, target 10-12 repeated and 3 groups.
Fifth exercise: the power of the fist
When exercising, a few of us give priority to the exercise of the hands, but a lot of research proves the relationship between the strength of the middle -aged grip and the low death rate. A study of 140,000 people found that, for each decrease of 5 kilograms in the fist force, the opportunity of death increased by 14%, and the risk of a heart attack increased by 7%.
The grip is a good indication of public health, while its decrease is one of the symptoms of muscle atrophy (age associated muscle loss) in addition to diabetes and Alzheimer’s disease. Having a stronger grip that is useful in everything, starting with the ability to open the cans, carry grocery purposes, the like, and even the ability to live independently for a longer period (in addition to the ability to cling to Rarabzin, for example, in the event of fall).
Hold a medium -sized bath towel tightly in your hands, and use the same winding movement that you use to squeeze if it is wet, this will go through both hands at the same time, or you can use a tennis ball, and train to press it with the maximum possible strength for 10 seconds, then edit it, and repeat it 3 times, and remember to switch hands of course.
To check your progress, you can carry a bathroom balance with both hands, and hold the maximum possible strength on both sides, noting the reading (then try to increase it over time). The most accurate way to measure the grip of the fist is to use the handle of hand.
- For women at the age of 40-50, medium weight is between 22 and 27 kilograms.
- For women at the age of 50-60, medium weight is between 20 and 25 kilograms.
- Men have a stronger grip, so those between the ages of 40 and 50 should target between 42 and 49 kilograms.
- For men at the age of 50-60, medium weight is between 39 and 45 kilograms.