Six Exercises to Age Better
It's true that in order to reach a ripe old age it's very important to have lived a healthy life for many years. But it's never too late to change certain habits and learn to live better.
Reaching a certain age and staying fit may seem miraculous, or only for certain people who are blessed. However, to age better, we can embark on new habits and exercises. Would you like to know which ones? In the following article, we’ll share these with you.
Routine to age better
In case you’ve never done much exercise and you want to start, you should begin gradually. The benefits will take time to appear, but they’ll be visible and you’ll really be able to enjoy them.
The following exercises to age better are thought of as a way of preventing the typical ailments in the elderly: bone problems (such as osteoporosis), inflammation of the joints and heart ailments.
Actually, you can use dumbbells and plates, or even bottles filled with sand or flour packages. It’s not necessary to become an Olympic weightlifter or go to the gym every day. The idea is that by following a routine, two or three times a week, you can lift weight with both arms.
For example, while watching television, stand up and take a dumbbell (or a chosen item) with each hand. Place your arms in front of your body with your wrists facing you. Flex your right arm up so it touches your shoulder. Do the same with your left arm.
Did you know that aqua aerobics and swimming are excellent exercises to help you age better? These are very complete disciplines (especially the latter) as they reduce joint and bone pain, while increasing balance and coordination of movements.
The advantages go beyond the physical too; swimming or exercising in the water reduces the chances of suffering from dementia and other cognitive problems, including a lack of memory.
Every day when you wake up and before you go to bed, take five minutes to fully stretch your body. Sitting on the edge of the bed, raise your arms above your head and turn your torso to your sides. Standing, lean sideways and lower your chest to try to touch the tips of both feet with your hands (or at least reach to your knees).
There are many different stretches that you can do to improve the flexibility of your muscles and reduce pain or contractions. While doing other activities you can rotate your wrists and ankles and hips, and make lateral movements of your waist or neck…always carefully and slowly!
4. Riding a bicycle
Here’s another exercise that you cannot avoid if you want to age better. Using a bike has many advantages, whether we use it at home (stationary) or outdoors. Riding a bike through the park, the countryside or a street in our neighborhood oxygenates the lungs, strengthens the immune system and improves the health of our knees and wrists.
It’s an interesting activity to do as a family on weekends too. Perfect for gathering children or grandchildren!
If you don’t want to ride a bicycle, a very beneficial alternative is to walk. Walking through the park, at a lively pace (not the same as walking around looking in shop windows and shops) improves the respiratory system, removes stress, strengthens the muscles and bones in the legs and feet, and alleviates waist pain. Don’t hesitate to go out for a walk at least three times a week.
6. Tai Chi
Finally, an exercise that not only improves your health physically, but also spiritually and emotionally. It’s undoubtedly a very interesting option to help you age better. Tai Chi is an ancient Asian technique that focuses on the slow and fluid movements of arms and legs.
Thanks to this discipline, strength is increased, there is more flexibility, coordination and balance are improved and the problems of the mind are cleared.