1. Push-ups on the wall
This is a great basic exercise for beginners, simpler than other push-ups and helps develop the muscles of the arms, chest, and shoulders.
Place your hands on the wall at shoulder-width, stand with your feet shoulder-width apart, about 50-70 cm from the wall. Inhale slowly through your nose and take 5 seconds to slowly bend your arms, bringing your chest close to the wall while keeping your body straight and your heels on the ground.
While exhaling slowly through your mouth, take 5 seconds to slowly push yourself out of the wall. Repeat the above steps for 1 minute.
2. Lie down and lift your legs
This set of movements works the abdominal muscles, pelvis and legs, helping to improve blood circulation to the kidneys, promoting the production of nitric oxide, helping to lower blood pressure and making walking stronger.
Lie on your back with your arms shoulder-width apart, palms placed on the ground. As you exhale, slowly lift your knees toward your chest and hold for 1 second.
Inhale slowly for 5 seconds, extend your legs crossed up, making sure your feet do not touch the ground. Repeat the movements more than 5 times within a minute.
3. Lie on your hips
This set of movements helps train the torso and glutes, promotes blood flow to the kidneys and helps with more steady walking.
Lie on your back with your arms shoulder-width apart, palms placed on the ground. Exhale slowly for 5 seconds, lift your hips up until your shoulders, waist and knees form a straight line and hold for 10 seconds.
Inhale slowly for 5 seconds and slowly lower your hips until you touch the ground. Repeat the above movements 3 times within 1 minute.
