Sit down and stand up
This exercise helps strengthen the lower body and simulates one of the most familiar movements in daily life.
Stand in front of the chair, feet shoulder-width apart or hip-width apart. Slowly lower your hips to the back until you touch the chair. Focus your force on your heels and stand up again.
Note not to let your knees face inward. Do not use momentum or lean forward to stand up. Perform 2 sets, 10 - 12 times each set, rest for 60 - 90 seconds between sets.
Push-ups with walls
This is an exercise that helps increase strength in the upper body such as chest, shoulders, arms and abdominal muscles, and at the same time, reduces pressure on joints compared to push-ups on the floor.
Stand opposite the wall, hands shoulder-width apart against the wall. Bend your elbows, lean forward. Push yourself back to your starting position in a controlled manner.
Note to keep your body straight from head to heel. Perform 2 sets, each set 10-12 times, rest 60-90 seconds between sets.
If you maintain regular exercises with precise techniques, your body will have noticeable changes in both physical and energy. Morning stiffness is significantly reduced, the body becomes more flexible, and moving during the day becomes lighter and easier.
In addition, neuromuscular coordination, movement efficiency and confidence when moving are also significantly improved. Better blood circulation helps the body receive enough oxygen, thereby improving sleep quality and maintaining a stable energy level throughout the day.
