One of the biggest recommendations from doctors to reach old age with an enviable physical condition and with full independence is exercise. Sport is not only essential to keep the body healthy and strong, avoiding falls and strengthening the muscles so that, if they occur, their effects are minor; but also to take care of people’s mental health. For this reason, there are a series of exercises such as the Japanese walk that, although they are low impact, They also help with circulation.
However, whether due to lack of time or physical difficulties, it cannot always be done as frequently as it should. Something that is not worrying until certain symptoms appear. Small signs that, although they may be simple, indicate that one is beginning to lose physical capabilities and, with it, independence. One of these indicators is loss of balanceas the coaches assure.
Balance is one of the most important factors when evaluating a person’s physical abilities, especially when their age exceeds 50 years. This is because it is an essential aspect when it comes to maintaining autonomy, mobility and safety when carrying out daily activities when reaching old age. Therefore, when you start to lose, It is important to detect it and provide a solution.
It will promote balance and strengthen muscles
According to trainers and mobility experts, the age at which you begin to lose strength and balance is 35 years old. Fortunately, there is an exercise that not only allows recovery, but also helps reverse the effects of muscle aging and promote blood circulation. Likewise, it is not necessary to have expensive materials or go to the gym, but rather can be done from the comfort of home.
To do this, it will only be necessary to look at one of the greatest experts in balance and muscle mobility: ballet dancers. Specifically, in a movement they perform during training: place your heels together, toes apart and perform a few sets of squats. An exercise that may be somewhat complex in some cases, but that will provide notable results in a few months.
This movement allows not only to work on balance, but also to strengthen the calves and improve mobility of the hips, knees and ankles. Likewise, it is a low-impact exercise, so it can usually be performed by people who have some type of pain or discomfort in their joints.
An exercise that will combat the effects of age
According to trainers and experts, the most important thing when performing this exercise is to maintain your posture. The person should focus on concentrating their weight on their heels and bending back, as if they were sitting in a chair. The steeper the squat, the better the results. Likewise, if you want to strengthen the upper body, you can also add the use of dumbbells or weights, achieving greater intensity.
To be able to do this, it is best to place yourself in a place with a grip point to avoid falls in case of loss of balance. This hold point can be anything from a bench in the park to a chair in the living room and can be used while building strength and confidence. After, the following steps must be followed:
- Bring your heels together and point the toes outwards.
- Strengthen the abdominals and orient your hips backwards.
- make a squatmaking the movement of sitting in a chair.
- Keep your chest up and the weight in the heelsas well as strengthening the glutes.
- If you have enough strength, raise your heels slightly and maintain the posture for a few seconds.
It is best to perform three or four sets of eight repetitions each day, although this figure will depend on both your physical condition and balance. However, if it is done, experts say that the inner thighs, calves, glutes, hamstrings, hips and trunk will be strengthened. Additionally, when exercising the calvesblood circulation will be promoted.