Do Physical activity This is important for any age, especially for the elderly. A Specialist Harvard Recommends to connect Three specific exercises After 50 years To strengthen Central muscles (Core) and reach Adolescent (60 years post) with the benefit of Movement, strength and quality of life.
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“Las Central muscles They provide consistency to the moving areas above and down: the middle part Torasi rear or column, It helps to return and round, and HipIt moves the body up, down, back or forward“He explains Marti bohamThe Physiotherapist of the Brigom and Women’s Hospital, Harvard.
Three exercises that strengthen the center after 50 years
50 years of post 2% of the year Muscle timeIt affects muscle strength and movement. At 60About 8% of the muscle mass is lost per decade. To avoid this, a Harvard expert Suggests Strengthen Central muscles With these three exercises: The height of the bridge, iron and opposite hands and feet.
1. Plates
That Gymnastics Use body weight to build ”Wrinkles of central muscles, hands and shoulders, When in a flexible position. Important, to be as harsh as possible, a Wooden table”, Bhoham explains.
How is it done? Start to lean on Four legs. Squeeze Abdominal muscles And cut the upper body Forearm. To align Shoulders About Elbows And keep it Pieces In the air behind you.
Keep keeping up Straight backLooks like your body (as much as possible) “Iron”. Then return to the starting position. 10 Repeat Repeat.
Abdominal plates
2nd butt
He Boss SE “And Exercise This is because it creates stiffness from the rib cage to the hip and the umbilical cord. The entire part is solid and creates the wrinkle of all muscle groups like A Corset”Explains Specialist.
How is it done? Lie Knees Curved and Pieces Is supported on the ground, aligned with width Hip. Leave Weapons Relaxed to the sides of the body.
Activate Butter And keep it Hip The body is elevated until creating a straight line Shoulders Slide Knees. Keep this position for a few seconds. Then, slow down the initial position. 10 Repeat Repeat.
Boss
3. The height of the opposite weapons and legs
That Gymnastics It puts you in the hands and knees. “When the opposite hand and the morning stretch, you are contracting The muscles of the body and other hand of the body and other legs that support you“He says Boohm. “Las Movements They should be slow and controlled; Don’t throw your hand and leg as fast as you can ”Ends.
How is it done? Arroadlate a Four legsWith the head and column in the neutral position. Extends Left leg At the same time you extend Right hand Forward.
Make sure that so much Hip It likes itS shoulders Stay static and aligned, confirm it Leg And Hand They are parallel to the ground.
Caught the posture for a few seconds and then return The starting position. Repeat the movement with the right leg and left hand. Do 10 repetitions on each side.
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Benefits of regular exercise after 50 years
Feel Regular fitness It is a great partner to reach it Older Reduces the negative effects that appear in the form and age.
So, do Deportation Or training This is necessary in all The levels of lifeBut especially in previous years Old adolescence, It begins at the age of 60, maintaining good physical and mental health.
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After 50 yearsThe body experiences a series Natural changes It can affect Movement And General well -being. In them, the gradual loss Muscle timeA process Circopenia.
That too is common Joints Lose flexibility and reduce bone density, increasing its risk Waterfalls and fractures.
These are “to control” Changes normal ageIt is very important to be active. He Regular fitness Offers many benefits Physical, emotional and cognitive health.
At the body levelHe Gymnastics Help help prevent Chronic diseasesStrengthens JointsEnhances Flexibility And increases Tolerance General body. This is favorable Respiratory health And reduces the risk Conditions.
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EmotionHe Gymnastics Improve MoodBecause it reduces the amount Cortisol Stress-related hormone-, which helps control Anxiety And can eliminate the symptoms Deedness.
In addition, do Sports activities or training Helps Socialization Is fighting with him IsolationA common problem in the adult phase.
So, as stated Ban American Health OrganizationAdopt one Regular fitness Appropriate for this phase of life Life gradeBoth physical and emotion, and increases Lifetime.
This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.