Personal sports coach Damin Joinsser believes that, regardless of age, the basic exercise is the brain and body. If you are over 5 years old, doing the right exercise to increase your life.
Life is not just a longer life, but a longer and more quality life. Life is only pleasant if life is as you want and enjoy it. What better than this?
A regular and balanced exercise program can improve and maintain muscle strength, cardiovascular health, agility, coordination, brain health, physical condition and flexibility. Here are 5 examples of suitable exercise for women, and especially for the post -age age:
1. Fast walking for public health
Walking is recommended as one of the best ways to exercise. Studies show that post -meal walking can reduce blood sugar reaction to that meal. This is an easy activity that you can enjoy with friends, listening to podcasts, or enjoying the scenery and sounds of nature.
Most people say that walking is not as effective or tired of it. To solve this problem, Joineser suggests that you increase your walking intensity to move quickly, such as when you move with the goal. You can increase the intensity of walking by planning a hiking path with a few hills that will challenge your heart, lungs and muscles.
2. Weightlifting exercises to strengthen bones
After about age 2, bone mass begins to decrease. Weightlifting exercises help maintain skeletal muscles by loading or stressing to the bones, eventually stimulating bone cells. This type of exercise plays an important role in helping women maintain bone mineral density. Any weightlifting activity that inflicts a little trauma is also beneficial for bone health. According to experts, hiking outside, exercises such as tennis, or dance can be great ways to maintain bone mass. Resistance exercises, such as weightlifting, can also help your bones.
1. Cycling, to improve the brain
The combination of being out and physical movement is great for your cognitive capabilities. In the elderly, cycling for 5 minutes can improve the function of the Hipocampus, the brain responsible for memory, learning and problem solving.
If the traditional cycling is not attractive to you, try an electric bike. Electric bikes are popular for some reason: they allow you to enjoy travel, tasks, longer trips or cycling with less effort, but they still keep you out and active.
1. Blue exercises to reduce joint pain
If exercise is uncomfortable, you may not be willing to do it, but it is still important to find ways to stay active. It is better to move in the water. No matter how slowly you are walking in the water or if you know, you swim.
Blue classes are a great way to increase cardiovascular strength and health. Water provides a low -cost environment for the movements and warmer water increases the movement of the joints, adding Joyer. These exercises can also improve everyday movements. With patience and sometimes working with an experienced profession, you can enjoy how to help you reduce pain. A pair of sports glasses or dumbbells can make your blue exercises more fun and effective.
1. Resistance exercises to maintain muscles
Sarkopone is a muscle analysis and weakness that occurs in some elderly. Now is the time to exercise in a way to maintain muscle mass that is critical to maintaining your movements and performance in later years and prevent devastating falls. How about? Take weight. This challenges and strengthens the muscles, and resistive exercises are the most effective way to deal with this situation.
Joyser recommends focusing on functional movements to imitate how your body moves every day. For example, a resilient exercise to support your ability to lift objects is a dowry. Swimming or adjusted swimming, depending on your ability, will help you enhance the ability to pressure in real life. Squat practice is essential to get up.
1. Yoga, to improve balance and flexibility
To enjoy the yoga, you do not need to touch your toes. Research shows that mind and body exercises improve physical balance, flexibility and low strength, as well as improve mental health. In other words, yoga improves everything. Yoga is low, which means it is a safe and effective exercise that you can continue at different ages.
1. Taichi, to reduce stress
Taiich is one of the types of exercises for the mind and body that focuses on slow, appropriate and harmonious movements. This exercise helps improve balance, flexibility and muscle strength. Also, Taichi can reduce stress and increase mental focus. Taiich is very suitable for older people because it is slowly done and helps improve balance and prevent falling.
1. Pilates, to strengthen the central muscles
Pilates is a comprehensive exercise that benefits both the strengthening of the central muscles of the body and to improve balance and increase the body’s flexibility. By focusing on precision and controlled exercises, this exercise helps improve muscle endurance and strengthen the body’s deep muscles. Pilates can also improve physical condition and help reduce muscle and joint pain.
1. Balance exercises, to prevented the fall
Balance exercises are very important to improve body balance and reduce risk. These exercises help strengthen the central and low muscles and improve the coordination between the muscles.
Some balance exercises include standing on one leg, using a balance board, linear walking and training bridge. Standing on one leg by lifting one foot from the ground and maintaining balance enhances the body’s lower muscles. Using a balance board provides different movements to the balance challenge.
Carefully walking lines helps improve balance and coordination. The exercise bridge helps strengthen the central muscles of the body by lifting the hips from the ground and keeping it. Practicing the balance ball also improves balance and harmony by sitting on the ball and performing different movements. Regularly doing these exercises helps improve body balance, reduce the risk of falling and increase the ability to perform daily activities.
1. Dynamic stretching moves to improve flexibility
Dynamic stretching moves involve soft and continuous movements for muscle tension and flexibility. These exercises help improve the range of movement and reduce muscle stiffness. Dynamic stretching movements can be done with the aim of warming before exercise or as a separate activity to improve flexibility.
11. Light aerobic exercises, to increase endurance
Low -intensity aerobic exercises such as rapid walking, cycling, swimming and dance can help improve cardiovascular health, increase endurance and lose weight. These exercises are performed continuously and can help improve overall body fitness.
12. Respiratory exercises, for lung health
Respiratory exercises help improve lung function and increase respiratory capacity. These exercises include deep, controlled breaths that can help reduce stress and increase mental relaxation. Respiratory exercises can be performed as part of yoga or separately.
1. Strength training with resistance clause
Resistance straps are a great tool for strengthening the muscles and enhancing flexibility. These straps can be easily used at home or on travel and can act as an alternative to weights. Resistance strength exercises include various movements such as pulling, pressing and lifting, which help strengthen the upper, lower, and central muscles of the body. Resistance straps can also help improve balance and coordination.
Exercise, the key to helping health!
Exercise after 5 years may be similar to the exercises you did at a young age, with a few changes. Maintaining a strong and healthy body means doing functional exercises that enhance everyday movements and the ability to do things without pressure, fall or injury. Try one of these six exercises to promote healthy hearts, strong muscles and bones, active brain, and better balance and flexibility. Which of these exercises do you prefer? If you have experience, let us know.
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