The strength of your arms and upper body plays a very important role in most daily activities. This helps you maintain your self-reliance in old age through simple tasks such as dumping garbage, carrying bags from the trunk, or tidying up clothes.
Although the body is still stable at present, muscle mass will naturally decrease over time, requiring proactive training to prevent this condition.
In physical exercises, push-ups are a comprehensive test that reflects the strength of the arms, chest, shoulders and the strength of the core muscles. Good push-ups show the strength of the upper body and abdominal muscles, directly supporting the movements of pushing objects, keeping balance and creating safe support points when falling.
To perform accurate push-ups, start in a high plank position with both hands placed straight under your shoulders, the body forming a straight line from head to heel, tighten your abdominal muscles and then bend your elbows to lower your chest close to the floor before focusing your strength to lift yourself back.
If you cannot push-ups on the floor, you can raise the exercise surface by pushing against the wall, gradually moving down to a solid sofa or gradually lowering the weights on the gym bench before touching the floor.
After the age of 60, the number of basic push-ups in the correct posture is a clear measure of physical strength for both genders. In men, a fairly good push-up rate of 5 - 10 times, a good level of 12 - 18 times and reaching from 20 to over 30 times will be in the excellent group. For women, a fairly good push-up rate ranges from 2 - 5 times, a good level of 6 - 10 times and the excellent group reaches from 12 to over 16 repetitions.
When entering the age of after 60, you should prioritize the accuracy of the push-ups posture rather than trying to run in quantity. Start with a frequency of 2-3 push-ups per week, combined with thorough warm-up of the wrist, elbow and shoulder joints before exercising to prevent injury.
If you feel a sharp pain in the joint or dizziness, you should stop to rest, and at the same time, adjust to reduce the angle of the push-up surface so that the body gradually adapts.
