Squat
Squats are the foundation for lower body strength, balance and joint health. This exercise helps build healthy quadriceps, glutes and hamstrings. This is the foundation for everyday activities like climbing stairs or getting off a chair.
Stand up straight with your feet shoulder-width apart. Stretch your arms forward or place your hands on your hips. Bend your knees and hips to lower yourself into a squat position. Lower your body until your thighs are parallel to the floor. Press on your heels to stand up.
Do 3 sets of 12-15 reps, slow down while focusing on the depth you feel comfortable with.
Push-ups
To prolong life, it is important to keep the shoulders and upper body healthy.
Start in a high plank position with a straight torso. Bend your elbows and lower your chest to the floor. Keep your torso straight as you lower it. Push up, stretch your arms.
Do 3 sets of 8-12 reps each, keeping your body straight and your hips from sagging.
Bridge pose
Healthy back and hips protect the spine and reduce the risk of back pain. This move also helps maintain an upright posture and prevents muscle imbalances, which can get worse with age.
Lie on your back on the floor with your knees bent and your feet hip-width apart. Press on your heels to lift your hips until your body forms a straight line from your head to your heels.
Tighten your buttocks, holding them in position for 2-3 seconds. Lower your hips back to the starting position. Do 3 sets of 12 to 15 reps.
Wall-lesaning seats
Stand up straight with your back pressed against the wall. Slide down until your knees are bent at a 90-degree angle as if you were sitting on a chair. Hold the pose for 20 - 40 seconds, doing a total of 3 sets. The goal is to increase the holding time by 5 - 10 seconds over time.
