1. Squats
Squats are exercises that help strengthen thighs, buttocks, hips and abdominal muscles. This is also a very familiar movement in daily activities such as sitting down, standing up, climbing stairs or getting up from a chair. Maintaining squats helps legs become stronger, while supporting hips and knees to move flexibly.
How to do it:
Stand up straight, feet shoulder-width apart.
Keep your back straight, gently tighten your abdominal muscles.
Push your hips back and slowly bend your knees as if sitting on a chair.
Lower yourself to a comfortable level.
Use force from your feet to stand straight again.
Tighten your buttocks when returning to the starting position.
Perform 2-3 sets, each set 8-15 times, rest for about 45 seconds between sets.
2. Push-ups
Push-ups help increase strength for chest, shoulder, arm, and abdominal muscles. This exercise supports daily activities such as pushing doors, propping hands up, or supporting the body. Elderly people can adjust the difficulty by pushing against walls, tables, or chairs before exercising on the floor.
How to do it:
Place your hands on the wall, table, chair, or floor.
Extend your legs back so that your body forms a straight line.
Tighten abdominal and buttock muscles.
Slowly lower your chest closer to where you place your hand.
Use arm force to push the person back to the starting position.
Repeat the movement and keep your body straight throughout the workout.
Perform 2-3 sets, each set 6-12 times, rest for 45-60 seconds between sets.
3. Lunge
The step helps strengthen the thighs, buttocks, hips and improve balance. This is a useful exercise for people over 60 years old because it supports activities such as walking, climbing stairs, stepping over obstacles or getting on and off a bike.
How to do it:
Stand up straight, feet hip-width apart.
Step one foot forward or backward.
Keep your back straight and tighten your abs.
Slowly lower your body until your knees are naturally bent.
Use force from the front leg to return to the standing position.
Perform enough times and then change legs.
Perform 2-3 sets, each set 6 - 10 times for each leg, rest for 45 - 60 seconds between sets.
