Stay active and avoid injury 6 small movements that can be used on the daily basis can help healthy aging

Aging not only causes hair to change color, but also causes loss of muscle mass and strength, stiffness in the relationship, and reduced bone density. These conditions can make people feel vulnerable, or it may be more difficult to perform daily activities such as floor sucking and driving long journeys; but this does not mean that you can only endure fatigue and pain. A personal trainer designed a set of functional fitness exercises for her 62-year-old mother to keep the elderly energetic and aging healthy. According to

Prevention report, private fitness instructor Claudette Sariya said aging cannot be avoided, but it can prevent a decrease in strength and correlation activity. One of the ways to stay energetic and avoid injury is to perform movements that include functional actions in a regular manner.

Functional fitness exercises mimic the actual movements of daily activities, such as squatting down to wipe the sprinkled liquid, lifting the mess, and putting clothes on. Strengthening the muscles, bones and relationships that complete these actions can help improve overall activity and avoid being injured and unable to do what you want. Salia said that this type of exercise can also enhance balance and coordination, which can help reduce fall risks; strength training can improve bone density and reduce fall damage. The training includes the following 6 actions.

1.Sitting a chair to stand

This training helps you sit down or stand up from a chair, sofa, bed or bucket.

First find a stable chair, stand in front of the chair, hold a sling in each hand and sit down, then stand up under control, without supporting your body with your hands, and then sit back on the chair at the speed and repeat it 10 times.

2. Overhead Dumbbell Press

helps to pick up items on high shelves, put your carry-on luggage in the luggage compartment above the seat or drag the suitcase.

First stand straight, open your feet and shoulder width, hold a bell with both hands, and press it to the height of your shoulders, then slowly lift the bell towards the ceiling, then put it down and back on your shoulders, and repeat it 10 times.

3. Heel-to-toe Walk

helps to balance and walk on uneven ground.

First stand straight, open your feet shoulder-width, then lift one foot forward, step in front of the toes of the other foot, and touch the back foot gently. If necessary, you can hold the wall or fight with others. Continue to use this method to slowly walk straight for 10 steps, stop and turn around, and repeat for 10 steps.

4. Bent-over Dumbbell Row

helps improve posture, pull the door or pull the dog, hold the cart or the child.

First stand straight, open your feet and shoulder-width, hold a sling on each hand, gently swaying the knees and swaying forward from the joints, the body is at a 45-degree angle, then bend your elbows, lift the sling upwards towards the ribs, and then put them back downwards. Repeat 10 times.

5. Pushing the wall and squeezing

helps to open the door, stand firm on the public transport tools, and be able to stand up and sit down.

Standing first faces the wall, one arm length away, extending your hand forward and sticking your palm on the wall. Push the wall forward, bend your arms, approach your chest near the wall, and then push out until your arms are fully extended, repeating 10 times.

6. Backward walking

helps balance and coordination, walking among obstacles such as roads or scattered toy piles.

First stand straight, open your feet and shoulder-width, and your arms will naturally hang down beside you. Slowly step one foot back and stretch your arms up and forward. If necessary, you can use the back of the chair to help balance. Then return to the original position, repeat 10 times, then change the foot, and repeat 10 times.