These quick additions to your daily routine will help maintain muscle and mobility
The idea of starting a new workout regimen can be daunting – you need to find extra hours, a plan and motivation.
That’s why “exercise snacks” have made headlines as a solution for time-strapped people.
It separates exercise into short bursts – a 10-minute session every three hours would total an hour a day, helping you reap the benefits. benefits of exercise, without the big commitment.
This year, it’s all about “strong snacks” – focusing on movements that will reduce or prevent the aches and pains of aging.
“Strength and mobility exercises are a vital part of a well-rounded regime, playing an important role in muscle maintenance, joint flexibility and range of motion,” says Rowan Clift, training specialist at Freeletics.
“You can perform simple strength exercises throughout the day, combining them with other daily tasks.” See how…
Relieve a tense back
Before you even check your phone in the morning, get out of bed and get on all fours for a cat stretch.
As you inhale, move into the “cow” pose, arching your back, allowing your belly to sink, lifting your head and pressing your chest forward.
As you exhale, slowly move into the “cat” pose, reversing the movement – round your spine and imagine bending your hips towards your navel, dropping your head. It only takes 30 seconds to make a few.
“This movement helps relieve stiffness and tension in your back and increases flexibility,” says Rowan.
“It can also help relax your back muscles and release tension, which can be a result of tension, poor posture, or even stress.”
Increase your balance
Worryingly, around one in five adults aged between 51 and 75 cannot stand on one leg for 10 seconds, which, according to research in the British Journal Of Sports Medicine, doubles the risk of dying. within 10 years.
To work on your balance, next When you get up to make a cup of tea, try walking from heel to toe.
“Standing, place your right heel in front of your left toe. Then do the same with your left heel and right toe, continuing to switch sides until you reach your destination.
Make sure you look straight ahead, not down, when doing this,” explains physical therapist Sammy Margo.
Keep your arms out to your sides for better balance, but as you practice, try to keep them at your sides.
Power up your pins
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Your legs are home to some of the largest muscles in your body, including your quadriceps, hamstrings, and glutes.
Keeping them strong can help make general movements, like bending over to pick something up or walking, a little easier.
When brushing your teeth, do a series of squats. “Run 20-30 quickly succession,” says Sammy.
“For the best biometric shape, keep your back as straight as possible, point your toes outward, and make sure your knees are not in front of your toes.”
You can place your free hand on the bathroom sink for extra balance.
Stabilize your knees
Inflammatory diseases such as arthritis, muscle imbalances, and trauma can contribute to unstable, painful knees, which can make exercise challenging.
To strengthen the stabilizing muscles around your knees (and improve your balance at the same time), stand on one leg while waiting in line for the bus or at the grocery store checkout.
Keep your knees slightly bent as you lift one foot off the floor. Hold for 20 seconds or more before switching sides.
No one will notice you are exercising!
Flex those hips
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Strong hip flexors (the muscles in front of your hips) allow you to bring your knees up to your body with ease.
They also help with walking. Weakness, tightness, or tightness can make movement difficult and cause injuries to other parts, including the back.
To counteract this, try the bridge exercise before going to bed. “Lie on your back with your arms at your sides, knees bent, and feet on the floor, hip-distance apart,” says Sammy.
“Lift your hips and butt up toward the ceiling. You should feel the stretch in your glutes and hamstrings, not your back. Hold for a few seconds, before lowering and repeat.
You can also try this: Sit on the floor with your legs in front of you and a soccer ball next to your left foot.
Lift your leg over the ball and return again, without touching the floor. Repeat 10 times and then switch to the right side.
Wake up your shoulders
If you feel tightness in your shoulders, try lateral raises, which work the muscle that runs from the top of your shoulder to the side of your arm.
“Side raises strengthen the shoulder muscles and target the lateral (or lateral) head of the deltoid muscles, responsible for moving the arm away from the body,” says Rowan.
“Strengthening these muscles can help provide better support and stability to the shoulder joint, which can be particularly helpful if you have tight shoulders due to muscle imbalances.”
During commercial breaks on TV, grab some cans of food (or light dumbbells if you have them).
Keeping your arms straight, raise them to shoulder height, out to the side, pause, and lower again. Repeat this 15 times.
Prevent back pain
Have a whole day at your desk but don’t want to end up with a backache at the end?
“Before you sit down, place your forearms on the table, with your hands touching,” says Sammy. He walks his feet backwards until his body is in a straight line.
“Contract your abdominal muscles and maintain a straight line from head to toe, without lifting or sinking your hips.”
Hold for 10-15 seconds and try repeating two or three times. You can also set a timer for 30 minutes to ensure you take a stretching break at your desk.
“Put your hands together above your head, with your palms facing the ceiling.
“Push your arms up, stretching them upwards and hold for 15 seconds while taking a deep breath. Repeat at least twice.”
Target your core
It’s called your “core” for a reason—keeping it strong maintains balance and posture, helping prevent back and hip pain, falls, and other injuries.
While waiting for the dough to boil, plank for 10 to 30 seconds, depending on your skill.
Rest and repeat three times. “The plank is the best exercise for working your core muscles and also helps work your legs,” says Sammy. “Start on all fours, hands below your shoulders, knees below your hips. Stretch your legs behind you, with your feet hip-width apart.
Your core muscles are always working to keep you upright, like when carrying heavy shopping.
Try to keep the same weight on both hands and stand straight, engaging your core as you walk.
This is also beneficial for the muscles in your back, forearms and shoulders, so challenge yourself to leave the car at home!
This story originally appeared on The-sun.com read the full story
