Push-ups
Push-ups are full-body exercises that help strengthen the chest, shoulder, forehead, abdominal muscles and stabilize the shoulder blade muscle groups. Not only improving the strength of the upper body, this exercise also helps the body coordinate movement more effectively in daily activities. You don't need to do it too many times from the beginning, just practice the correct technique and maintain it regularly every morning.
Start in a high plank position. Place your arms slightly wider than your shoulders. Keep your body straight. Slowly lower your chest to near the floor. Use force from both hands to push your body back to the starting position. Do 8 - 15 times.
Squat by body weight
Squats help strengthen the anterior thigh muscles, hamstring muscles, buttock muscles and abdominal muscles, and at the same time, improve the ability to stand up, sit down, climb stairs and balance. This is one of the simple but beneficial exercises for musculoskeletal health in older men.
Stand up straight, 2 legs shoulder-width apart. Squeeze your abs, push your hips back and slowly lower your body to a comfortable level. Use force from your heel to stand straight again. Perform 10-15 times.
Stand balanced on one foot
Balance ability often declines with age, increasing the risk of falling. One-legged standing exercises help strengthen the ankles, hips and abdominal muscles, while improving coordination and reflexes.
Stand next to a sturdy chair for support when needed. Put weight on one leg. Gently lift the other leg off the ground. Eyes straight at a fixed point in front. Hold the position for 20-30 seconds and then switch legs.
