Do you want to improve your mobility and overall health? Try These 10 Simple, Science-Backed Exercises
For a better balance, try to do it together.
As:Tandem walking is similar to the "walk and turn" sobriety test used bycops. Place the heel of one foot directly forward and touch the toes of the back foot. Start walking from heel to toe in a straight line, as if walking a tightrope, and continue for 20 steps. Keep your eyes straight ahead - don't look down at your feet. To increase the difficulty, try walking backwards in tandem.
Because:The sense of balance generally deteriorates with age,cam to stay, which can lead to head injuries, hip fractures, and other disabling injuries. “Practicing regular balance exercises like tandem walking or tree pose yoga — when done safely — improves focus, coordination, and balance,” says Erik Groessl, professor of public health at the University of California, San Diego. . "This is important for maintaining mobility and preventing falls, not just for seniors, but for everyone."
For bone health, try the standing maneuver
As:Sit upright in a sturdy (non-slip) chair with your feet shoulder-width apart; Advance toward the front of the chair. Place your feet so that your heels are slightly behind your knees. Lean forward from the hips, keeping your spine long, and place your hands on your thighs. Stand up and put equal weight on both legs. Sit back on your hips and lower yourself in a controlled manner. Keep your chest lifted throughout the exercise. Repeat 10 times. To challenge yourself even more, you can place your arms in front of your chest, use a shorter chair, or hold light weights in your hands as you do this exercise.
Because: resistance exercisesthus strengthens the muscles and bones. "When you contract the muscles, you pull on the bone, which encourages bone growth. This is why resistance exercise is particularly good for bone health and forprevention or treatment of osteoporosis' explains Lindsay Duncan, Professor of Kinesiology at McGill University.
For Brain Health, Try Walking in Intervals
As:Walk at a moderate pace for five minutes. Increase the intensity to abrisk walkfor two minutes. Alternate longer periods of leisurely walking with shorter periods of brisk walking for a total of 30 minutes. It's up to you to decide how much and for how long to increase the speed in the shorter intervals. Interval walking allows you to incorporate higher-intensity aerobic exercise into your workout at your own pace.
You can start gradually - for example, doing just one or two short segments of brisk walking in 30 minutes. Then you can work your way up to more or more brisk walks, right?even run.
Because:A McMaster University study found that sedentary seniors who took interval walks significantlyimproved her memory. Furthermore, animal models have shown that aerobic exercise creates new branches in blood vessels.
"Aerobic exercise reduces cognitive decline in older women and men who have experienced mini-strokes"
"This allows neurons to survive in adverse environmental conditions," explains Teresa Liu-Ambrose, a professor in the Department of Physical Therapy at the University of British Columbia. Brain growth can lead to improved memory, executive functioning, and decision making, among other things.
Liu-Ambrose studies have shown that aerobic exercise reduces weightcognitiveDecrease in women and older men who have had mini-strokes.
To maintain muscle mass, try kneeling pushups
As:Start with your hands and knees on the floor, arms shoulder-width apart and straight. Your knees should be hip-width apart. Keep your back as straight as possible and your head in line with your spine. Inhale as you slowly lower your elbows to bring your chest toward the floor, keeping your core muscles engaged. Exhale as you rise from the floor to the starting position. Start with a set of three or five reps and work your way up from there. Work up to two sets of 10 reps over time.
Because:Around age 35, muscle mass begins to decline at a rate of 1 to 2% per year;muscle breakdownaccelerates to 3% per year after age 60.
A 2022 Danish study found that older men who were physically active and regularly engaged in resistance exercise were protected from age-related muscle wasting. These participants had more muscle stem cells, which are important forMuscle recovery and growthand performed better on tests of muscle function than younger and older sedentary adults.
This study showed what others have found: that 20 to 30 minutes of resistance training two to three consecutive days a week can increase muscle mass in adults of all ages. After three months, the participants had a meager weight gain of about 1.4 kg.
To Reverse Metabolic Syndrome, Try Climbing Stairs
As:Start slow and easy on the stairs, taking one step at a time. Descend slowly and pause at the bottom to recover before ascending again. To caregood attitudeand wear running shoes with good cushioning and support. Control your breathing by breathing in through your nose and filling your belly for a count of three each time you inhale and exhale, rather than breathing shallowly into your chest. Gradually increase the intensity and duration of stair climbing as your physical condition improves over time. Talk to your doctor before starting if you have heart disease, respiratory disease or joint problems.
Because:This is an efficient and low-impact solution.heart trainingThis uses more muscles than walking on a flat surface. A 2021 British study found that climbing stairs is associated with improvements in blood fats (cholesterol and triglycerides), abdominal weight, blood pressure and blood sugar - the four main risk factors for metabolic syndrome, which increases the risk of diabetes type 2 and enlarged heart. illness and stroke. Climbing stairs also strengthens leg muscles and joints and improves balance.
"This is a low-impact cardio workout that engages more muscles than walking on a flat surface"
One reason why taking stairs is effective when going downblood sugarit's because it targets big muscles, including the quadriceps, hamstrings, calves, and glutes. "Muscles need energy when we exercise, and one source of energy is sugar in the bloodstream," explains Jenna Gillen, professor of kinesiology at the University of Toronto.
Training larger muscle groups consumes more of this sugar. Gillen's study, published inJournal of Applied Physiology, showed that short exercise “snacks” of less than three minutes increased every half hourInsulinSensitivity in healthy people who have been inactive. (High insulin sensitivity allows the body's cells to use glucose more effectively.)
For a stronger core, try the modified Flutter Kick
As:Lie on your back and place both arms at your sides, palms down, and stretch your legs up towards the sky, heels pointing upwards. Slowly lower one heel to the floor, keeping the leg straight. Go as low as you can, keeping your back pressed into the floor. (If your back arches when you lower your leg, you've gone too low.) Bring your leg back to the starting position in a controlled manner. switch legs To facilitate the movement, bend your knees. Try five moves on each side, for a total of ten.
Because:By strengthening the trunk muscles, posture, balance and stability can be improved and the back can be relieved.Prevent or relieve back pain. Strong core muscles also facilitate many physical activities, such as swinging a golf club or tennis racket; housework involving folding, lifting and turning; take an item from the top shelf; or sitting at a desk for several hours.
For lower back pain, try the cat cow pose
As:Start the cat part of this exercise by placing your hands and knees on the floor. The knees are under the hips, the hands are under the shoulders, and the spine is long and neutral. wrap yourAbdomenand breathe into your stomach. As you exhale, move around your spine, tailbone coming down. Tilt your head down and let your neck elongate. As you inhale, move into the cow part by lowering your abdomen toward the floor, extending your tailbone up and your chest forward while looking straight ahead or slightly upward, without putting extra pressure on your neck. Flow from cat to cow for at least ten rounds, inhaling for cow and exhaling for cat.
Because:While neither step brings relief, Susan Tupper of the Saskatchewan Department of Health says this one can help some people.
Yoga stretches muscles such as the abdominals, obliques, hip extensors and flexors, and the movements help supply blood to the spinal discs. A 2017 study in theAmerican Journal of Preventionmedicinefound that patients with back pain over a 12-week periodYogaThe program had less pain and better quality of life than those who received standard treatments such as medication, physical therapy and exercise.
“There is solid evidence that yoga can improve mood and reduce stress”
"Cat-Cow is a great warm-up pose that stretches and strengthens the small muscles deep in the spine," says Groessl. As with other yoga poses, it can help alleviate back pain. He adds that thedeep breathdone in yoga relaxes the nervous system.
“There is solid evidence that yoga can and does improve mood.less stress, which helps reduce the psychological aspects of pain.”
For flexibility, try neck twists.
As:Keep your shoulders and hips forward during neck twists. Start by slowly turning your neck to the right and looking over your shoulder. To deepen the movement, gently press your chin into your shoulder. Hold for up to 30 seconds and repeat the movements a few times, alternating with left twists.
Because:Neck bends and twists are important exercises in many warm-up exercises, and like all stretching exercises, aim for them.Increase your flexibility and freedom of movement. Some forms of exercise are more effective than others. A 2016 study inOpain diarynoticed thattai chiwas as effective as neck exercises in treating chronic neck pain.
“Tai chi is great for helping to establish proper alignment and relax your body so you can stretch better,” says Dr. Patricia Huston, an associate professor at the University of Ottawa School of Medicine whose research focuses on the role of exercise in a healthy lifestyle. “For neck rotations, you should lift your head and drop your shoulders to extend your neck, which aligns your body. You turn your head from side to side and relax your neck muscles,Relieve the tension that people carry around their necks and shoulderswhile sitting at the computer.”
For a healthy spine, try rolling into a ball*
*This move is not for beginners.
As:Sit on a yoga mat with your legs bent, toes pointed and knees bent, then place your hands on your shins, just above your ankles. Drop your shoulders, broaden your back, deepen your abs, and curve your spine into a C-shape without tucking in your chin. Lift your feet off the mat and balance on your sitting bones. Engaging your abdomen, inhale as you roll back toward your shoulders (not quite into your neck) and exhale as you immediately roll back. Pause at the top and repeat. Start with six reps.
Because:This classic Pilates exercise stimulates and massages thecolumn, which can relieve tension. It strengthens the abdominal muscles and helps keep the spine healthy and flexible. A 2017 Spanish study found that an eight-week Pilates program was effective in improving disability, pain, flexibility, and balance in patients with chronic low back pain.
For Arthritis Relief, Try Folding Your Fingers
As:Keep your left arm straight, with all fingers straight, palm up. Slowly bend your thumb towards your palm, hold it for a few seconds and then straighten it. Repeat with all the fingers of the left hand, bending each one and moving it towards the center of the palm, holding it and stretching it. Repeat the entire sequence with your right hand.
Because:When osteoarthritis affects the joints in the hands or fingers, it can cause pain, stiffness, swelling, tenderness, and weakness. Hand exercises – such as finger curls, finger raises, finger slides and making a C, an O or a fist – and wrist curls are easy and can help reduce pain.
Hand exercises also strengthen the muscles that support the hands and help you perform all hand movements more comfortably. These exercises also increase the production of synovial fluid, which helps protect and lubricate the joints. A 2014 Norwegian study found that women with arthritis who did hand exercises lost weight.wrist painand better grip strength and hand function.
While it may seem counterintuitive for people with stiff and painful joints (eg.people with arthritis), full-body exercise is crucial to improving daily function. Physical activity strengthens the muscles and other tissues around the joints, which are essential for supporting and relieving stress on the bones. It also strengthens bones and helps fight fatigue.
Different types of exercise have different benefits: range-of-motion exercises reduce stiffness and increase your ability to move with less or no pain, and resistance exercises strengthen your muscles.Support and protect your joints. And remember, light exercise like walking, biking, or swimming is easy on your joints.
Keep reading:10 ways to motivate yourself to exercise
Keep reading:Relax with progressive muscle relaxation
Stay on top of the main news fromReader's Summaryvonsubscribe toto our weekly newsletter
What are 4 types of training we can use to improve your mobility? ›
- Hip swings. For all your many clients with tight hips, this hip mobility exercise stretches the hip muscles and improves joint range of motion. ...
- Lunge variations. A lunge is a strength training move, but you can also use it for a hip mobility exercise. ...
- Shoulder circles and swing. ...
- Butt kicks. ...
These can include walking, running, cycling, dancing, tennis, swimming, water aerobics, or “aquajogging”. Many people with mobility issues find exercising in water especially beneficial as it supports the body and reduces the risk of muscle or joint discomfort.Does exercise improve mobility? ›
Regular exercise and physical activity are two of the easiest ways to increase your mobility and prevent falls. It is important to note that regular exercise differs from physical activity. Exercise is a planned, structured and repetitive form of physical activity like aerobics, weight training or yoga.What is the 10 best exercise? ›
- Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
- Pushups. Drop and give me 20! ...
- Squats. ...
- Standing overhead dumbbell presses. ...
- Dumbbell rows. ...
- Single-leg deadlifts. ...
- Burpees. ...
- Side planks.
- Case Studies.
- Instructor-Led Training.
- Interactive Training.
- On-the-Job Training.
- Video-Based Training.
- New Employee Orientation. ...
- Onboarding. ...
- Team Training. ...
- Leadership Training. ...
- Senior Executive Training. ...
- Diversity, Equity, and Inclusion Training. ...
- Technical Skills Training. ...
- Soft Skills Development.