EX­ER­CIS­ING FOR BET­TER POS­TURE, STRENGTH AND A LONGER LIFE

Health & Nutrition - - SENIOR CARE -

Here’s a start-up strength pro­gramme for older adults: A five-minute warm up of walk­ing or sta­tion­ary bike rid­ing, row­ing, or us­ing a stair-step­ping ma­chine:

Two sets of 10 wall push-ups: Stand a lit­tle more than arm’s length away from a wall, lean for­ward slightly and place your palms flat on the wall about shoul­der­width apart. Slowly bend your el­bows so that your chest ap­proaches the wall. Pause and then slowly re­turn to the start­ing po­si­tion with­out locking your el­bows.

Two sets of 10 squats: Stand in front of an arm­less chair, to pre­vent you from fall­ing back­ward, with your arms par­al­lel to the ground. Slowly lower your­self to a near-sit­ting po­si­tion, pause, and then slowly stand.

Two sets of 10 toe raises: Keep a hand on a counter or chair for bal­ance and then rise up on the balls of your feet for a count of 20 and then slowly lower your heels to the ground.

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