In 2020, Spain ranked second in terms of the oldest countries in the world. But to have a healthy and happy aging you must have healthy habits, always with one fundamental idea in mind: exercise must be adapted to the age of the athlete.
According to science, aging means losing strength and muscle mass (sarcopenia), which ends up generating loss of autonomy and, therefore, difficulty in carrying out activities of daily living (ADL) such as showering, going up and down stairs, carrying a bag from the supermarket or simply walking from one place to another, explains Fito Florensa Ortín, technical director of the training center, Koa Center.
It is also very important to take other aspects into account when exercising. From Siel Bleu and Koa Center they point out the following ideas:
We propose five other functional exercises that can help older people gain strength, balance and prevent falls. Ferran López, responsible for content, quality and training at the Siel Bleu Foundation, and Fito Florensa from Koa Center tell us step by step:
Because? Working the abdominal and lumbar muscles will give us more stability in any movement, activation of the transverse abdominis, reducing the abdominal perimeter and prevention or improvement of back pain caused by poor posture, a sedentary lifestyle or spinal injuries such as herniated discs or protrusions. . It also helps to work on coordination.
As? Do 3 sets of 10/15 repetitions. Three times a week, resting one day in between. You can increase the difficulty by resting your elbows on a lower place such as a chair. Or you can make it easier against the wall.
Because? Improves balance and helps prevent falls.
How to do it? Do 1 minute of work. If you want to increase the difficulty, do it with your eyes closed. And if you want to reduce the difficulty, do it with support.
Because? It allows you to make the gesture of walking without moving from the spot. It is a good low intensity cardiovascular exercise. Work on balance and coordination by having to coordinate the movement of raising one leg and the opposite arm.
How to do it? Hold for 30 seconds and do it 3 times (3 sets). You can do it three times a week, resting one day in between. Increase the difficulty by holding a bottle of water or you can not gain weight but close your eyes when doing the exercise (something much more difficult). And the way to make this exercise easier is to lean on a chair or wall with your arms stretched.
Why?: Improves balance
How to do it?: Perform 20 repetitions. Increase the difficulty by placing a higher obstacle. Or reduce the difficulty with a lower obstacle, with support.
Why?: It teaches you how to get up from the ground by eliminating excess leverage on joints such as the ankles, knees or hips. Plus, it teaches you how to get up efficiently from a low bed. If you fall to the ground, it is the most efficient way to get up.
How to do it?: Do it 3 times. Up and down. Three times a week leaving a day of rest between them. There is no need to make this exercise more difficult or easier.
