25/12/2021
✅✅20-Minute Weight Training Workout
As you grow older, an active life is more important than ever. Even as the world tells you it's time to retire, relax, and take it easy, your body is craving for you to keep moving. And though you may be ready to retire from your 9-to-5, don’t hang up your walking shoes quite yet.
The truth is that if you really want to enjoy these golden years and get more quality time from them, your best strategy is to exercise regularly. As you age, getting regular exercise can help improve muscle mass, maintain your independence, manage symptoms of illness or pain, and reduce your chances of developing cardiovascular or neurodegenerative diseases.
👉👉Benefits of Strength Training
The Centers for Disease Control and Prevention (CDC) recommends strength training for most older adults to help lessen the symptoms of the following chronic conditions:
🌿arthritis
🌿osteoporosis
🌿diabetes
🌿obesity
🌿back pain
🌿depression
The best news of all is that reaping the rewards of strength training doesn’t need to involve strenuous workouts or trips to the gym. The most simple, beneficial exercises can be done right in your own home.
However, going to a gym or fitness center can be helpful. Most facilities offer special classes for seniors along with a knowledgeable staff that can guide you through proper exercise techniques.
While taking your daily walk remains a crucial piece of this exercise pie, getting in strength training reps is the part that will truly make the difference in your well-being.
The following 20-minute workout can be done anywhere, anytime. All you need is a light pair of dumbbells (3 to 5 pounds to start, 8 to 10 pounds as you get stronger) and a good pair of shoes. For best results, find a friend or partner to take this challenge with you.
Before starting any new exercise program, check with your doctor to ensure the program is right for you. If you have an acute or chronic back injury, consider seeing a physical therapist for treatment. They can also recommend modifications to these exercises.
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