These 3 Age-Defying Exercises Might Just Be Your New Superpower

Life of aging is real, but power and mobility should not be lost. Although your body naturally changes over time, it does not mean stiffness, weakness or more slowly designed for a tempo. Your life is not just for adding another candle to your cake.

In fact, it is one of the most powerful ways to stay independent to stay active and is one of the most powerful ways to feel good over the years. The correct combination of action, relaxation and nutrition is strong, flexible and threw your life, or helps you to pass through your day, regardless of your grandmother or travel.

Exercise plays a major role in your activity and how you feel. Not consistent only in shape. This is going to stay skilled. Therefore, we emphasize the best exercises that support strength, balance and energy because you are able to continue your way, you can continue your way and your way.

Does older exercise for adults?

This is a general misconception between the aging population exercise It is not dangerous and should be avoided. It is wrong and works against the desire to achieve and protect the optimal health of old adults. Fitness is the key to healthy aging, as it comes to brain fitness.

This is a unhappy fact Aging increases the risk of many diseasesAccording to the World Health Organization. Helps reduce the risk of permanent physical activity From the same conditions, type 2 diabetes, like heart disease, cancer and dementia.

Physical activity is safe when necessary for elderly adults necessary for a proper and healthy life. The benefits of exercises between the aging population are strongly supported by US centers for disease control and prevention, physical therapists and personal trainers around the world.

Kevin RobinsonProfessor of a physical therapist and orthopedics and kinesiology, shared some general instructions for the elderly senior exercise for adults:

• Focus on minimal impact activities such as water exercises Stationary Bicycles and elliptics.
• Join Sillissneakers programsoften offered in local health clubs. These are generally covered by insurance and are specifically designed for adults. The benefit of this program is that you can also make friends who will help you to participate in a row.
• Focus on certain muscle groups like GluTeals (butt), quadriseps (thigh), biceps and abdominals and know your limits.
• Do stretching and balance exercises part of your usual exercise program.

The best aging exercises for older adults

The best exercises for you will depend on factors such as current fitness Level and medical situations that require a limited or modified approach. It’s never too late Start a good workout program.

CDC recommends the following weekly physical activity for adults aged 65:

• Minimum average aerobic activity such as 150 minutes per week, creeping walking or 75 minutes strong activity escape.
• Two days a week minimum amplifier exercises, like Lifting weights.
• Improving balance activities, as a balance in one foot.

Some examples of how these exercise rules can look for older adults.

1. The average heart

CDC Determines the average aerobic activityIt is also known as a cardio as a cardio 5 or 6 on the scale of one (sit). Some activities with a light cardio for one can be moderate cardio for the other.

Walking is a common form of moderate medium cardion, which is popular with great adults. “Walking can be a great activity,” said Robinson. “But many arthritis people cannot stand for the distance. Because this is 1.2 to 1.2 times the body’s body weight of the body passing through the knee.”

Robinson recommends water training for arthritis patients on their feet or legs. “This reduces the knees from 50% to 75% compared to walking in the country.”

Include other forms of average cardio walkingor doing certain things or doing certain things (like leaves), some species yoga, bike and to use elliptical.

2. Light power exercises

Erin stimacPersonal trainer and group coach instructor say that functional actions are stock to protect independence, reduce the risk of injury and increase the overall quality of life. ERIN recommends entering Power exercises Covers basic functional actions:

• Flooring (sitting and standing): Flooring exercises are very important for regular daily life and contributes to improved mobility and stability.
• Hinging (bending): Those who are important for tasks such as hinging exercises, enhance the lower back and increase the flexibility.
• Catching (body weight or items): pushes the upper body power and supports the activities as climbing from the ground or items.
• Drawing (toward the body): It strengthens the back muscles and is very important to maintain the posture and balance.
• Transportation: Life often requires objects from one point to another. Reduced grip power closely closed with deathPredict the risk of early death better than blood pressure.

Using some special CDC recommended light forces, weight lifting, which can concentrate the functional movement Resistance bandswork in a garden, body weight exercises Like boots or push-ups and different yoga postures.

3. Workouts to help your balance

This is the usual case Older adults should have balance problems. Good balance, thus reduces the risk of falling.

“In a short time during the day to improve the balance, you must perform balance activities within 10-15 minutes a day,” Robinson said. Usually recommends the following equilibrium activities that can be done safely in the house:

• Stand on both feet in front of a meter. Go through the counter to see how much you can keep your balance without holding the meter. Repeat this activity three to five times during the day until you build three 45 seconds. After achieving this, go to the next exercise.
• Repeat the above balance exercise, but this time it turns your eyes.

Yoga is also a form of exercise improve balanceJohns for Hopkins medicine.

The older adults should prevent

There are special exercises, do adults avoid completely? According to stimacia, the answer is usually not.

“In contrast to common beliefs, the older adults do not need to avoid any special action,” he said. “The fear of injury should not be afraid of engaging in power education. Instead, we must explore what actions are suitable for each person.”

If there is a disease, situation or injury involving physical constraints, you should always follow your doctor’s leadership. With proper leadership and change, you will still find ways to achieve body training.

STIMAC says it is worthy of a special program that does not fit any size and increases power and abilities, taking into account the individual needs of each age. “By hugging personal plans and debunking myths, we strongly strengthen the elderly adults to activate and perform life,” he said.