Sit down, stand up
This is an exercise that helps strengthen the anterior thigh muscles, buttock muscles, hamstring muscles and abdominal muscles, and at the same time, improves the ability to stand up and sit down - one of the most important movements in the elderly. Performing it regularly also helps increase the strength of the lower body, support balance and move more flexibly.
Sit near the front edge of a sturdy chair. Legs shoulder-width apart. Slightly tilt forward. Use heel force to stand up. Slowly lower the person back to the chair. Do 10 - 15 times.
Push against the wall
This exercise helps strengthen the chest, shoulder, triceps, and abdominal muscles, while reducing pressure on the wrist and shoulder joints compared to push-ups on the floor. This is a suitable choice to maintain upper body strength in people over 60 years old.
Stand opposite the wall. Place both arms slightly wider than your shoulders. Step back at an appropriate distance. Bend your elbows, slowly lower your body towards the wall. Use pushing force to return to the starting position. Do 12 - 15 times.
Bridge posture
The bridge pose helps strengthen the buttocks, hamstrings, and abdominal muscles. This exercise supports stable hips, reduces pressure on the lower back and knees, and improves walking, stair climbing, and posture.
Lie on your back, knees bent, feet on the floor. Tighten abdominal muscles. Lift hips until the body forms a straight line from shoulder to knee. Hold for a moment and then lower slowly. Do 12 - 15 times.
