Sitting - standing motion
This is one of the exercises that simulates daily living movements, helping to strengthen thighs, buttocks, hips and abdominal muscles. Regular exercise not only helps improve the ability to stand up and sit down more easily but also supports balance and coordination of movement.
For people over 50 years old, this exercise also helps improve walking endurance and stair climbing ability.
Sit near the edge of a sturdy chair. Stand with both feet shoulder-width apart. Lean slightly forward, focusing your force on your heel.
Stand up firmly, tighten your buttocks at the highest point. Slowly lower your body down to a controlled chair. Perform 10-15 times.
Push-ups against the wall when standing
Wall-backed push-ups are safe and effective exercises that help strengthen chest, shoulder, triceps, and abdominal muscles. This exercise is especially suitable for beginners or people over 50 years old, helping to improve upper body strength and support posture.
When exercised properly, the upper back and abdominal muscles are also activated to keep the whole body stable.
Stand opposite the wall, place both hands shoulder-to-shoulder. Retreat your legs behind for a small step. Gently tighten your abdominal muscles, keep your body straight. Bend your elbows, lower your chest towards the wall. Push yourself back to the starting position. Do 10-15 times.
Knee lift when standing
Standing knee lift exercises help strengthen hip muscles, abdominal muscles and leg muscles, and improve balance and coordination. Controlled movement also supports blood circulation and cardiovascular health without putting great pressure on the joints.
When exercising regularly, people over 50 can feel better stability and flexibility in daily activities.
Stand up straight, 2 legs shoulder-width apart. Squeeze your abs, lift one knee high. Hand opposite you, swing naturally according to movement. Lower down controlledly and switch sides alternately. Perform a total of 20 times.
