As our age, muscle construction and maintaining it becomes rapidly difficult, and conditions like hip and knee pain become more common. One of the best ways to cope with aging symbols is to add strength training to your daily routines.
You do not need tons of time or equipment – easy -to -body weight exercises can help you increase your muscle mass, strength and bone density.
We’ve taken a look at the best menopause exercises here, but if you are over 60 years old, read to find five best body weight exercises to try.
As a reminder, if you are completely initially or returning to exercise after an injury, checking from a personal trainer to make sure you are always a good idea that you are moving with a good form. Poor shape puts you at high risk of injury.
What are the exercises?
Chiropractor Stephen Baker Shareing the following five exercises on your YouTube channel, suggesting that regularly “waste muscle, can prevent common problems such as hip and knee pain, stoping and falsa.”
All exercises can only be done using your body weight.
1. The balance on a leg
According to Baker, if you do only one exercise, it is focusing on it. It may look easy, but it is “the best exercise for balance and fall, but it also helps reduce the pain of the hips and knees while strengthening the outdoor glutes, feet and feet.”
- Stand in front of a counter top, table, or rail on which you can hold the hip width of your feet.
- Just hold your fingers lightly (you should not grab the rail), move your weight aside, and twist your knee to lift the ground.
- Hold it for 20-30 seconds.
- Think about squeezing your standing leg and the muscles of your core gluten (hips). Think about sucking the abdominal button in your spine, engaging in your core part.
- Once you take 20-30 seconds, switch to the other leg.
2. The calf and the toe lifts
Baker says the exercise “improves the circulation of the legs, strengthens the calf to walk down and walk down, and when we stumble, we help raise our fingers.”
- Stand in front of a train or table and start holding your fingers.
- With the width of your feet hip, lift your feet on the balls – you should feel it in your calf.
- Slowly place your heels down the four -count on the floor down the bottom.
- Then lift both fingers on the roof.
- If it is very easy, do something or all the representatives on one leg.
3. Back Strich
This exercise works to prevent you from stopping as soon as you move, which in turn increases the risk of falling and injuring yourself. You will need a chair for this exercise. Make sure it is one without a wheel.
- Begin both on the floor and sit on a flat chair. Put your hands on your knees.
- Engage your core part and bow down to your torso with a straight line in your back. Follow your shoulders.
- From here, take your chin to your chest, so you have a straight line in your neck, and move your head back (it helps to watch YouTube video to see clearly). Here for a few seconds, then release.
- Repeat 10-15 times.
4. Slowly Squat
With this exercise, you are working on the lower body, and strengthening the muscles you use to use things like sitting and standing from the chair.
“This exercise helps reduce muscle loss in the lower body, which is a major cause of problems with our aging,” says Baker.
- Start on a chair with the hip width of your feet.
- From here, straighten the two arms in front of you.
- Pushing down your feet, standing slowly. In the upper part of the movement, bend your pelvis and engage your glutes.
- Slowly, and with control, turn the move, when you sit on the chair, go down into the scout.
- Do this exercise until you feel it in your feet. The Baker recommends to do every other day.
- As you develop, don’t sit back on the chair, rotate a few centimeters above it before standing behind.
5. Standing Push -up
This exercise does upper body and basic work.
- Erend away from the wall and place both hands on the wall, the palm of your hands are pressed into the wall, and your fingers are slightly around each other.
- Put the straight line in your back and keep your chin in, slowly keep your body down to the wall, bending in the elbow. You are effectively push -up against the wall here.
- When you move, do not shake your shoulders and keep your cover completely busy.
- Push yourself back to your opening position, and repeat.
- Baker says repeat until you feel it every other day in your arms and chest.