As you get older, working on your strength and stability is the best way to prevent falls and injuries. Yet if you’ve taken a long break from exercise, or you’re returning to exercise after an injury, it can be difficult to know where to start.
The good news is that it doesn’t have to be costly or complicated — simply adding a few simple bodyweight exercises to your daily routine can make all the difference.
As always, if you’re recovering from a specific injury, it’s always a good idea to seek out personalized advice from a professional.
What are the exercises?
Here are the three exercises to add to your routine. If you’re looking to add intensity to your home workouts, invest in a set of the best adjustable dumbbells to add extra resistance.
- Leg raises, 20 seconds: Start with your feet hip-width apart and your arms outstretched in front of you. Shift your bodyweight to one side, and raise the other leg, foot flexed, a few inches off the floor. Place the foot back on the floor, and repeat on the other side. Keep switching legs for 20 seconds.
- Full body twist, 20 seconds: Start with your feet hip-width apart and engage your core. Lift one knee off the floor towards your torso, and at the same time, twist your torso to tap your opposite elbow on your knee. Keep switching sides.
- Swimming, 20 seconds: Start standing, extend one leg out in front of you and tap your foot, then the other. At the same time extend your arms out and circle them around to the side, as if you’re swimming. Keep moving your arms and legs for 20 seconds.
Repeat the circuit five times in total for a five minute workout.
What are the benefits?
These exercises work on your balance and stability by challenging the deep core muscles that help stabilize your torso. As you move, think about engaging your core, sucking your belly button into your spine, or bracing your abs as if you’re going to be punched.
You’re also working your lower body during the workout, helping strengthen the legs and improve your single-leg balance. This is important for building the functional strength you need to stay balanced as you walk up steps, or step off a kerb carrying a bag of shopping.
By strengthening your muscles and improving your balance, you’re protecting your body from falls and injuries. Repeat this circuit everyday for a few weeks, and you’re bound to see and feel a difference.
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