Simple moves to help you stay young.

Simple moves to help you stay young.

3 Easy Daily moves to Improve your posture as you age.

These also help build your endurance and can help fix bad posture, improve mobility to maintain your ability to carry out daily activities. 

Developing your posture can improve on a number of ailments, and prevent the onset of other ones. Good posture means you're keeping your bones aligned which in turn makes you look younger than your age.

Daily training is a proven way for combating the age-associated loss of muscle strength and muscle mass. 

1. Bodyweight Squats

Body squats are good for warming up the body and raising your core temperature. They are a good way to start your exercise routine. Performed regularly these exercises can help you begin toning your glutes and quads. Body squats are also beneficial because they are a gateway exercise.

How to Do a Bodyweight Squat
  1. Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.
  2. Lower your body until your thighs are parallel to the floor.
  3. Pause, then return to the starting position.
  4. Repeat. (try to perform a total of 3 sets)

2. Planks

The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. 

Time your plank - you'll want to time your plank, so you can keep an eye on your progress and start to hold your plank for longer. When you first start out, aim for a 20-30 second plank. Practise doing this for a week, and then when you feel ready, try holding it for 40-50 seconds, repeat and keep building from there.

How to Do Planks

  1. Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged.
  2. Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head.
  3. Hold the position for as long as you can.

3. Stretching 

 

Regular stretching helps increase your range of motion in the joints, improves blood circulation and posture and alleviates muscular tension throughout the body. In addition, it enhances your athletic performance and may reduce the risk of injury.

Notice that many of these stretches have options for kneeling, sitting, or standing. Choose the option that works best for you! You don’t have to get down on the ground to get a good stretch! Plus, standing or seated stretches can be done wherever you are.

How to stretch 

For each of these stretches, ease into the stretch position until you start to feel the stretch. Once you start to feel a tolerable stretch, hold still in that position and count to 10, return to starting position and repeat (try to do 3 sets for each) depending on your goals and your available time.

Please please remember to breathe as you stretch or do any sort of exercise - as breathing provides oxygen to your blood, helping to reduce stress and help you stay healthy.

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