Sit down and stand up
This is a simple but effective exercise that helps strengthen the muscles of the thighs, buttocks and abdomen through a familiar movement in daily life.
The ability to stand up from the chair steadily is considered one of the signs reflecting the strength of the lower body, a particularly important factor to maintain mobility as age increases.
Sit at the front edge of a sturdy chair, 2 legs placed as wide as your hips. Stand up without using your hands or any other support. Slowly lower your body back to the sitting position with the control of your leg muscles and abdominal muscles. Repeat the movement several times.
Step onto the podium
The step-up exercise helps strengthen the lower body, and also improves balance, coordination, and body control when standing on one leg. These are factors that often decline with age and play an important role in preventing falls.
Stand straight in front of a podium or lower level, you can hold a light weight in both hands if it is suitable for your physical strength. Place your left foot on the podium, tightening your abdominal muscles.
Use force from your left heel to push your body up until you stand completely upright on the podium. Slowly lower yourself to your starting position. Change legs and repeat the movement.
Side push-ups
Side push-ups are exercises that help strengthen the chest, shoulders, arms and abdominal muscles without putting great pressure on the joints. This movement is suitable for older people because it is easy to adjust the difficulty by changing the height of the support.
Place both hands on a solid surface such as a wall, desk or chair, shoulder-width apart. Extend your legs straight to the back so that your body forms a straight line from head to heel.
Squeeze your abs and keep your eyes straight. Bend your elbows, slowly lower your body until your chest is close to the support point. Push yourself back to your starting position by straightening your arms. Repeat as you can.
