The habit of exercising 10 minutes in the morning helps increase energy, improve recovery and manage stress - important factors for people over 50 years old.
These 10-minute quick, effective exercises are combined with mobility, strength and balance exercises. The exercise is designed for people over 50 years old who want to maintain joint health, muscle tone and coordination without having to exercise too much in the morning.
Each movement activates the main muscles, expands the areas of stiffness and helps the heart rate increase just enough to create energy, without causing fatigue.
Start with a squat with a chair weight for 2 sets of 10 reps. Push into the wall for 2 sets of 8-10 reps.
Then, do the bird - dog pose for 2 sets of 20 seconds on each side. walk in place with an arm stretch for 2 sets of 30 seconds each.
Do the movements slowly and control closely. Rest 20 - 30 seconds between exercises if needed.
Do the whole exercise at once to quickly regain your spirit in the morning. If you have more time, you can repeat it again. Try to breathe deeply and focus on each movement.
