Entering the age of 50, exercise is not only aimed at maintaining physique but also helps preserve strength, endurance and balance to perform daily activities easily.
Some simple exercises can reflect the level of coordination of the body as a unified whole, from leg strength, core muscles, upper body to muscle endurance. These exercises simulate common movements in life, so they are considered a useful measure for a healthy aging process.
Sit down, stand up
This is a test to assess the strength and endurance of the lower body. Continuous standing up and sitting down will affect the anterior thigh muscles, buttocks, hind thigh muscles and abdominal muscles. People with good results are often able to walk faster, climb stairs more easily, and maintain independence in old age.
Sit at the front edge of a sturdy chair. Crouch your arms in front of your chest. Stand up completely and then slowly sit down. Repeat continuously for 30 seconds.
Push-ups
Push-ups help assess the strength of the chest, shoulders, triceps, and core muscles, while reflecting muscle endurance as well as body control ability. If push-ups on the floor are too difficult, you can rest your hands on a high surface such as a table or chair to perform.
Start in a push-up or hand position on a high surface. Keep your body straight from head to heel. Lower down until your elbows bend about 90 degrees. Push yourself back to your starting position. Perform continuously with the correct technique.
