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5 exercises to improve balance and age
Feb
The falls are The reason for the second leading one Unintentional deaths due to injuries around the world around the world, and people over 60 years suffer the highest number. While the balance affects both our longevity and the quality of life, this is often an absent skill.
Study 2022 By a team of Brazilian researchers, he discovered that 20 percent of 1,700 older people they tested could not balance one leg for 10 seconds or longer. And this inability to balance was associated with a double risk of death for any reason within 10 years.
“There is a spiral down people who do not go out, who do not walk, who do not exercise, who do not balance the training and become weaker,” said Dr. Lewis Lipsitz, and the professor of medicine at Harvard University and director of the Marcus Institute for Agging Research.
The following training was originally created as part of an article offering a 10-second test to assess the balance. If you tried the test (with a wall or a chair nearby for safety) and not passed, don’t panic: it’s never too behind schedule to start training. And even if you Power Go through a 10-second test, it is vital to continue your balance, especially if you are over 50 years aged.
A good sense of balance does not necessarily mean hand -made racks and acrobatics. In fact, you can start at home without any equipment.
Review
Time: Less than 10 minutes
Intensity: Beginner
Rounds: Do one round of all exercises.
What do you need
How often
Try these five exercises two or three times a week, gradually increasing the difficulty when you feel comfortable.
Customize for yourself
If you are worried about falling, keep a balance chair or have one nearby in case you need it. If one of the exercises seems too basic, even without a chair, try to close your eyes or hold the dumbbells to continue to test your balance.
One -time attitude
Objectives: Quads, tendons, buttocks, calves, core
Repetitions: Five for the leg, five seconds each
Stand behind the chair, sticking to both hands. Lift one leg off the ground, tilting the lifted knee towards the chest and stand on one leg for five seconds.
Body mass squats
Objectives: Poplore tendons, quads, buttocks, core
Repetitions: 10
Stand with a hip distance, fingers forward. Bend your knees and lower until the thighs are parallel to the floor, keeping the weight in the heels. Stretch your arms in front of you if you need support with balance or sit down to get more challenges.
Bird dog
Objectives: Core, arms, hips, back
Time: Five to 10 seconds per page, repeated three times
Start with your hands and knees, back flat. Lift one leg straight behind you and pull the opposite arm straight in front, so you balance you on one knee and one hand.
Lateral lifting of the legs
Objectives: Outer thighs, buttocks
Repetitions: Five per page
Stand behind the chair, sticking to both hands. Lift one leg to the side, trying to keep your body as motionless as possible. Augment the intensity by lifting your leg for five to 10 seconds or releasing a chair.
Tandem attitude
Objectives: Chest, back, buttocks, lower body, core
Repetitions: 30 seconds per page, repeated three times
Stand up straight and put in one foot directly in front of the other, and the heel touched the finger. Keep equal weight on both feet.
Hilary Achauer is an independent writer covering health and fitness.
Coach on the spot: Drew tray
