These exercises focus on the main muscle groups of the body such as legs, buttocks, thighs, abdominal muscles, chest and arms. At the same time, the exercise simulates common daily activities such as getting up from a chair, climbing stairs, pushing or lifting objects, thereby helping to restore strength safely.
The exercises also focus on improving balance, flexibility, coordination of movement and movement control - factors that are particularly important for the elderly to limit muscle loss due to aging. The advantage is that practitioners can perform it right at home.
Sit down and stand up
Sit at the front edge of a sturdy chair, feet flat on the floor, right under your knees. Lean slightly forward. Stand up without using hands or other supports if possible. Slowly lower your body back to a controlled sitting position.
Bridge posture
Lie on your back on the floor, bend your knees, 2 feet as wide as your hips. Place both hands along your body, palms face down to the floor. Put pressure on your heels, lift your hips up until the body forms a straight line from shoulder to knee. Squeeze your buttocks and hold for about 2 seconds. Slowly lower your hips to the starting position.
Push-ups with walls
Stand about a arm span away from the wall. Place both hands on the wall, shoulder-width apart. Contract your abdominal muscles, bend your elbows and lower your chest towards the wall. Push yourself back to your starting position, doing it slowly and controlled.
Step onto the podium
Stand in front of a platform or low, sturdy step. Place one foot on the platform, keep your abs slightly contracted and your chest straight. Focus your force on your heel to step up until your legs are straightened. Slowly lower yourself to your starting position and change legs. Repeat the same with the other side.
