Maintaining a flexible and healthy body in middle age is an important factor in improving the quality of life. In particular, regular exercise and choosing the right exercise need special attention.
Plank is one of the simple, easy-to-do exercises and brings outstanding results. By spending just 5 - 10 minutes a day, the practitioner can improve their overall health through plank exercises.
Strengthen core and spine stability
core muscles (core) include the abdominal, lower back, hips and pelvic area - playing an important role in supporting and protecting the spine. When performing the plank movement, the entire muscle group is activated at the same time, helping to maintain the mid- thanament.
In middle age, back pain and spinal pain often appear due to aging and lack of exercise. Maintaining the habit of planking every day is an effective method to improve spinal health and prevent injuries when exercising every day.
Improve posture and reduce neck pain
Plank not only helps build body strength but also regulates the correct posture when standing or sitting. With direct impact on the shoulders, back and neck muscles, this exercise helps to re-adjust the balance between muscle groups, thereby improving sitting and standing posture naturally.
Maintaining good posture will help reduce neck and shoulder pain in middle-aged people. Therefore, just a few minutes of plank per day can create positive changes quickly.
Weight control and metabolism
Plank training will help consume energy significantly when muscle groups work continuously, thereby stimulating metabolism. This is very important for middle-aged people when the body's metabolism begins to slow down.
After the age of 40, combine plank with a reasonable diet to help control weight to help maintain a neat figure and limit diseases such as overweight, high blood pressure, diabetes or cardiovascular disease.
Improve mood and sleep quality
Regular exercise, including plank, has a positive impact on the nervous system, helping to relieve stress, improve mood as well as bring a feeling of relaxation after a long day of busy work.
Some studies have shown that people who exercise every day will have good sleep quality as well as bring a more relaxed spirit.
