With just a wall, a step or a simple resistance rope, the following exercises bring optimal and safe strengthening effects for the musculoskeletal system in people over 60 years old.
Wall-backed push-ups
This exercise helps increase comprehensive strength for the chest, shoulders, forehead muscles (back of the arm) and abdominal muscles without exerting excessive pressure on the wrist or shoulder joint.
Stand face-to-face against the wall, place both hands on the wall at a slightly wider distance than your shoulders. Rearward your legs so that your body forms a straight line from head to heel.
Bend your elbows and slowly lower your chest close to the wall. Use force to push your body back to its original position. Always gently tighten your abdominal muscles throughout the movement.
Perform 2-3 sets, each set from 12 - 15 repetitions. Rest for 45 - 60 seconds between sets.
Step up the stairs
The exercise combines strength training and gentle cardio, helping to build comprehensive lower body muscle mass. The exercise simulates familiar stair climbing movements, helping to simultaneously strengthen many large muscle groups in the legs, improve balance and coordination of movement.
Stand opposite a sturdy step or the lowest stairs. Step one foot onto the step, focusing sturdy force on your heel to lift your body up.
Take the other foot up the stairs. Slowly step one foot down to the floor, controlling movement when lowering yourself.
Perform 2-3 sets, each set 12-15 repetitions for each leg. Complete the number of repetitions of one leg before switching sides. Rest for 45-60 seconds between sets.
Stretching resistance rope
The habit of sitting a lot in older people easily weakens the upper back muscle group and causes hunching, incorrect posture. Stretching exercises directly impact the muscle area between the shoulder blades, supporting to improve traction for daily activities and adjusting the straight standing posture.
Securely hook the resistance cord into a chest-length support point (or loop through the soles of your feet when sitting with your legs straight). Hold each end of the cord with one hand and step back until the cord is slightly stretched.
Pull both elbows back, and at the same time, tighten your shoulders together. Gradually release your arm back to the starting position with controlled movement.
Perform 2-3 sets, each set from 12 - 15 repetitions. Rest for 45 - 60 seconds between sets.
