Updated: Jan 30
Have you had a little too many goodies and hotpots during the Chinese New Year period? Gym memberships are expensive and it’s a lot of effort just to go down for a workout. Here’s a few simple exercises that you can do at home to keep yourself active. When your body is older, it’s better to start simple.
Not only do wall push-ups train your shoulders, arms and chest area, they’re also simple to do and can easily be done while you watch television at home. Here’s how to do it:
Face a wall and stand slightly more than an arm’s length away. Make sure your feet are shoulder-width apart.
Lean forward and place your palms flat on the wall in front of you.
Breathe in slowly and lower your body towards the wall, bending your elbows in a slow, controlled fashion.
Repeat the process to finish a set of pushups.
Once you hit the age of 50, your muscle mass starts to decline. This is called sarcopenia and can slow down your metabolism, which in turn can cause weight gain. Muscle building exercises can help to reduce age-related muscle mass decline and helps build your strength. Start with lighter weights to begin your strength training and don’t overexert yourself. Weightlifting can also help with your mobility, mental health, and metabolism.
It’s important to have strong leg muscles, regardless of age. Squats can help to strengthen your ankles as well as your core and build your muscles. However, it’s important that you make sure you’re doing it right for it to truly benefit. Form is important and can prevent you from injuring yourself.
Stand with your feet hip-distance apart.
Make sure your back is parallel to your shins.
Sit down as if you’re sitting back into a chair and stand up to straighten.
This simple piece of equipment can help you slim down while adding an element of fun to your workouts. When your workouts become fun and enjoyable, they become easier to make a routine of. Hula hoops are easy and cheap to acquire and can turn into an activity that you can do with your children or grandchildren! Make a game out of the workout and have fun swaying your hips as you try to keep the hoop up as long as possible.
Jogging on the spot at home is efficient and easy to do - all you need is sufficient space in your home and proper workout clothes. It helps to burn calories, according to information gathered by MayoClinic. A low-impact aerobic exercise, it will burn approximately 183 calories in a 73 kg person over 30 minutes. The cardio also gets your heart rate up and trains your stamina. A simple enough workout to do in front of the television!
Source: Healthline, The New York Times, Chicago Tribune