5 Important Exercises Everyone Should Do If They Are Over 50, Say Doctors

6How to do it

Position yourself on hands and knees. Your wrists should be beneath your shoulders and knees beneath your hips. Your fingers should be spread wide apart and firm so that your weight is distributed evenly across the hands. Lift your bottom upwards and while doing so extend your legs without locking the knees. Your body should be in the shape of an inverted “V”. Now raise your right leg downward and forward into the downward dog split. Now while bending your tight knee, pull it towards your stomach and then right elbow. Now straighten your legs and bring the knee towards the left elbow. Repeat thrice and switch legs.

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7Chair Dip

The chair dip will help you tighten flabby and weakened triceps. It is good for arm and hand strength. However if you have any issues of arm pain in the deltoid area or forearms, then first address those before doing this as you don’t want to aggravate the condition. Stretches are usually good for any muscle pain.

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8How to do it

Sit on a strong chair. Your palms should be placed against the seat of the chair. You can also do this on the edge of a bed that is a suitable level from the ground. Your palms should be next to your hips and now move your bottom forward off the chair. Now bend your legs at a 90° angle and also bend your elbows back while lowering your bottom towards the floor. You should just clear the seat and not lower. Push back up with your arms without using the strength of your feet. Repeat 8-15 times.

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9Biceps Curl

This will help you strengthen and tone up your biceps. Your bicep muscles always need to remain strong and healthy. It also increases your mobility and independence as you age. This exercise can be done anywhere at work or home, but get a good quality resistance band.

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