Squat
This exercise can be done anywhere, helping to strengthen the lower body and improve endurance. Squats also help muscles use nutrients more effectively, supporting overall health.
Stand with both legs shoulder-width apart, with your toes slightly pointed outwards. Contract your abdominal muscles, keep your back straight, shoulders shoulder-width apart.
Push your hips back, lower yourself as if sitting on a chair. Lower down until your thighs are almost parallel to the floor. Put pressure on your heels, stand up and exhale. Perform 10-15 times, 2-3 sets.
Weightlifting
Weightlifting is an effective resistance exercise, suitable for many ages, including after 45 years old. Not only does it help increase muscle, this exercise also improves bone density, posture and metabolic health, making daily activities easier.
Pushing chest weights helps activate many upper body muscle groups such as arms, shoulders and chest, even with light weights.
Lie on your back, bend your knees, place your feet on the floor. Hold a weight across your chest, bend your elbows about 90 degrees. Squeeze your abs, keep your back stable.
Exhale when pushing the weight up. Lower the weight slowly when inhaling. Repeat 10-15 times, 2-3 sets.
Fast walking
Rapid walking is a simple exercise, without equipment, suitable for all subjects. This activity helps increase cardiovascular endurance, and at the same time, supports the body to use energy more efficiently.
Walking for 10 minutes after meals can help control blood sugar levels and improve overall health.
Walk outdoors or on a treadmill. Keep your pace fast enough to increase your heart rate. Maintain daily routines or break them down into several times a day.
