How to best basic exercises for adults over 60, according to the Harvard School of Health

The Harvard School of Health establishes recommendations in training and nutrition to keep us healthy and active throughout life. In one of those tips, they establish what are the best basic exercises for adults over 60 years of age. Strength training is key at any stage of life, but it becomes mandatory as we age. The best basic exercises for adults over 60 The recommendation of the best basic exercises from Harvard Medical School is aimed at those older adults who have no level of strength training, but who must pay attention to this quality to improve their posture, avoid falls and reduce the risk of lower back pain. The maintenance and improvement of the core are important when we reach a certain age since all movements pass through the central muscles: walking, bending over, turning, and getting up from a chair... The central part of our body is the axis through which everything is controlled. Glute bridge This exercise is one of the basics to working our glutes, a fundamental part of the core. In addition to the abdominal, the glutes and other leg muscle groups such as the adductors are part of the core. It is easy and affordable for anyone who has no restrictions. From the glute bridge, we can progress and make the exercise more intense, but as a basic exercise, it is one of the three recommended by the Harvard School of Health. Bird-dog The bird dog is the second basic exercise to strengthen the core and ward off lower back pain, as well as improve postural health and overall strength. In this exercise, we work both the gluteus of the leg that rises and the lateral part of the abdomen. By maintaining this position, aligning one leg and the opposite arm, our body will tend to rotate to one side, having to counteract that movement. Therefore, we will be working the anti-rotational muscles and the glutes. Modified front plate The modified front plank is commonly known as the knees-down front plank. This easy version of the front plank is for older adults just starting out with strength training. As they control this exercise, we will raise our knees and increase their intensity. These three exercises are the basis of strength sessions for older adults, and we will complement them with other lower-body and upper-body strength exercises to avoid the loss of muscle mass that occurs with age, and keep us healthy and active as much as possible. Possible time. As we age, the aging process is wreaking more and more havoc on our bodies, whether due to hormonal or metabolic causes. In the first case, men gradually suffer a reduction in their testosterone levels and women experience a sudden change in their hormonal balance after menopause. In the second case, it is believed that a loss of calcium at the muscle level can cause a loss of function in our muscles and start the process of the appearance of, Be that as it may, the years play against us, favoring the loss of muscle mass. In turn, as muscle function is getting worse, we move less, which speeds up and feeds back the process that can also be accompanied by osteoporosis as the bones do not receive the necessary stimuli to remain intact. To all this, we must add fat gain since the tendency to a more sedentary and contemplative lifestyle, especially after retirement, can gradually cause our fat percentage to increase. If we add to this a gradual loss of sensitivity to insulin as our muscle tissue degrades, our body's management of energy is getting worse and worse.