Adult exercise practice is very important and brings several health benefits, such as helping to maintain increased muscle mass, maintaining bone density, improving balance, coordination and mobility, reducing the risk of falls and helping to maintain independence in the execution of day-to-day activities.
However, it is always important to consult a doctor for a general assessment, in order to adapt each exercise to the medical history, such as the presence of cardiovascular or pulmonary diseases, in addition, before finishing the exercises it is important to perform Stretch to warm whole body and avoid injury.
- These exercises should be performed at least 3 times a week.
- Preferably under the guidance of a physical therapist or physical education professional.
- And should be discontinued if the person experiences pain or discomfort during execution:.
With your feet slightly apart at shoulder height, extend your arms slowly and slowly flex the wheels, lifting your forearm and moving away your buttocks, as if you were sitting imaginary, keeping it outstretched forever. Return to the original position and repeat 10 times.
In this exercise, it is important that the wheels are never placed due to parts; therefore, if you have to take the shopping cart as much as possible, in case you can’t get much, you have to get as much as possible and, little by little, go down more and more badly.
Sitting on an armless pill, holding a weight on each hand with your fingers and slowly lifting weights towards men, keeping your arms and arms around your body, slowly returning to the original position, repeat 10 times.
Sitting on an armless pill, holding a weight in each hand and lifting weights at the height of men. Then slowly push the weights towards the head until the arms are stretched, but slightly bent and slowly returning to the original position. Times.
Leaning on the floor on a mattress, folding one of the legs around the chest, holding the steering wheel with your hands and holding it for 5 to 10 seconds, then changing legs and repeating these movements 10 times.
Place one of your feet on a step or step, slowly lift the other leg, and then slowly lower the ground to the ground. Repeat 10 times with each leg.