These Are the 6 Best Mobility Exercises for Longevity, According to an Occupational Therapist

chaman880
Author - chaman880
April 27, 2022
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when it comes to physical activity, the equation is straightforward: When we move a lot, our bodies are able to support movement. However, communication is also true. When we sit, we are stronger and weaker, so the movement becomes even more difficult.

"Many older people are isolated and inactive, which is why they have trouble walking and walking when the time comes," explains Brittany Ferry, PhD, CPRP, occupational therapist at Medical Solutions Barcelona. "

n in particular, walking exercises can be an important part of increasing longevity and quality of life, especially for older adults. These are steps that control the range of motion in our joints (not to be confused with flexibility, which is about increasing the length of our muscles). Having plenty of movement helps prevent falls, promote balance and communication, and maintain independence later in life by allowing us to perform better in daily activities.

 

How can exercise improve longevity?

Exercise can allow us to stay active, which helps control blood pressure, improves blood circulation, keeps joints and muscles flexible, and helps balance, explains Dr. Ferry. "

 

By helping us maintain adequate physical strength and balance, physical activity keeps us safer and more independent, which in turn helps us to “move around [our] space more easily and comfortably,” says Drs. Ferry. “This helps the elderly to manage their own activities. participate. ”

 

What are the most important parts of travel?

It can be hard to feel that you have to make a fitness routine that involves all the body parts and the limb. But Drs. Ferry says focusing on a few key areas can be a good start.

 

Drs. Ferry also says that the back and spine are important areas for improving working life. Both help us to walk uprightly, which means that our eyes will be wide open to explore the dangers that could cause us to stumble and fall.

 

The 6 best tests for walking with longevity and healthy aging

Try to do this movement in the hips, back, and in the middle of as many days a week as possible, take your time and focus on the right posture. If you feel any pain or discomfort, stop and consult your healthcare provider.

 

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1. Walking with a tightrope

This challenging movement activity improves your balance and slow motion.

Find a line on the floor (either on the floor planks / tiles or on the edges of the main tile) and walk slowly with one foot in front of the other for its length, placing your arms facing each side to measure.

2. Tree shape

Taken from yoga, this condition promotes stability to maintain your balance, posture, and mobility.

Stand both feet next to another table or bar nearby to hold on to if you need to.

Lift one leg up slightly and turn the foot outwards to stand on the inner edge of the opposite thigh or shin.

Hold this position for 10 to 15 seconds, then switch sides.

3. The marches lie on the ground

This is a great work of moving the core and hips. The focus should be on controlling the movement, moving slowly, and drawing your belly button inwards to keep your spine neutral.

Lie on your back with your hips bent so that your thighs are facing down, your knees high in the air bend 90 degrees, and your shins are aligned with the ground.

Hold your abs while slowly lowering one leg down, keeping your knees bent.

Slightly tap your foot down and lift the leg back to its original position using only your spinal muscles.

Swap legs, alternating sides with 16 to 20 repetitions (8 to 10 reps per leg).

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4. Foot taps

This movement improves balance and coordination, while increasing the mobility of the hip joints.

Hold on to the table or table if needed to get balance.

Move one leg to the side (as if playing with your legs) and press your foot down.

Return the leg to its original position near one of your feet.

Rest for 1 to 2 seconds and repeat on the other side.

Swap feet 10 times in total.

As you get stronger, you can move faster and increase the rep value

5. Standing marches

This movement activity enhances basic strength, coordination, and postural balance, and can support stable movement.

Hold on to the table or table top.

Hold your abs, then bend one hip and knee to lift the leg toward your chest as if walking in place.

The other legs, you raise each knee as high as you can.

Complete 20 repetitions, moving in control.

6. One leg shape

This stabilizing activity builds the hip, spine, and leg strength and balance.

Hold on to the table or table top.

Raise one leg up by bending your knee and hip.

Rest for 10 seconds.

Repeat five times in the same leg, then go to the next leg.

Remember, staying active and moving your body can be the key to staying clean and healthy. Even spending a few minutes each day busy can make a big difference.

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