As you get older, maintaining free movement can become more challenging, even for those who haven’t reached senior age. It’s crucial to keep doing basic exercises to build strength and muscle, as staying mobile is essential not just for your well-being but also to ease the burden on those who may be caring for you.
The Centers for Disease Control and Prevention (CDC) recommends, “Adults need 150 minutes of moderate-intensity physical activity a week. This can also be 75 minutes of vigorous-intensity or an equivalent combination of moderate- and vigorous-intensity physical activity. In addition, adults need at least 2 days of muscle-strengthening activity each week.”
“We understand that 150 minutes of physical activity each week might sound like a lot, but you don’t have to do it all at once. It could be 30 minutes a day, 5 days a week. You can spread your activity out during the week and break it up into smaller chunks of time.”
Marching: Sit in a chair with your back straight and your arms at your sides. Ensure that you maintain good posture and lift one thigh as high as possible, then switch to the other leg. Continue this chair aerobic exercise for at least 20-30 seconds.
Ankle pumps with straight knees: In the same seated position as for marching, instead of lifting your thighs, extend one leg and mimic the motion of pressing down a gas pedal. Make sure you feel the stretch in your calf.
Seated knee extensions: While seated with a straight back, lift one foot up and squeeze your quadricep muscles for 3 seconds. Switch legs and continue this exercise for at least 15 seconds on each side.
These simple exercises can help improve mobility and maintain muscle strength, making daily movements easier as you age.
