Push-ups
Push-ups require strength from the chest, shoulders and arms, while also tying the mid- than to be stable. This combination gives you the power to carry objects, maintain balance and complete daily tasks easily.
For people over 45 years old, push-ups also help strengthen and strengthen shoulder joints, thereby helping you avoid stiffness and pain.
Do 3 - 4 sets of 10 - 15 reps. Rest 45 seconds between sets.
Weightlifting (deadlift)
This exercise trains almost all of your body's muscles, while strengthening one of the most important skills you need to have, which is to safely lift heavy objects.
After the age of 45, protecting the back and maintaining healthy glutes and hamstrings becomes essential to maintain long-term independence. Weightlifting exercises help increase bone density, strengthen core muscles and improve athletic strength.
Stand up straight with your feet hip-width apart, a dumbbell (or dumbbell) placed right in front of you. Bend your hips and knees slightly to grasp the dumbbells. Keep your chest open, your back straight, and tighten your core.
Increase your heels to lift weights, standing up straight at the highest position. Lower the dumbbells to control by bending your hips first, then slightly knee-deep.
Do 3 sets of 6-10 reps. Rest 90 seconds between sets.
