The loss of mass muscle, the weakening of the bones and the diminished sense of balance contribute to making daily activities intimidating, even dangerous, for the elderly. A simple and functional exercise with a "step" can be the first step on your way to regain control, confidence and your incomparable freedom.
Get a "step", a low bench or a solid box turned down, ideally 20 to 30 centimeters high. Place one foot on the step and one on the ground, the angle of the articulation of the raised knee should not be less than 90 degrees, to avoid the effort of the joints that are working. Position yourself directly behind the step, with your toes approximately six inches from the base of the step and with your feet separated and aligned with your shoulders.
Execution of exercise
Lift your right foot slowly flexing your hip and your right knee, and place it on the step. Press the heel of the raised foot, extending the knee until the joint is almost right. When your left foot is elevated enough, also place it on the step. Carefully make the movement upside down, putting the first left foot on the ground and then the right one. Repeat the exercise raising first the left foot and with the right reaching the left. Alternate the starting foot, when you repeat the exercise.
Increase muscle mass
According to the USDA Research Service (USDA), "Muscle mass begins to decrease at a rate of about one percent at year ", and begins at the age of 45 years. Therefore, there is an urgent need to maintain and increase muscle mass through exercise in older age, mainly with resistance training, as a simple step exercise. Load free weight while doing this exercise and gradually increase the number of repetitions to stimulate your muscles.
Increase bone density
The National Osteoporosis Foundation (NOF) estimates that "approximately one in two women and one in four men over 50 will have a fracture related to osteoporosis in what remains of his life. " To counteract the danger, the NOF recommends performing "regular exercises where weight is loaded and muscles are strengthened", to "optimize the health of the bones". A step exercise can help you in the vital process of increasing your bone density.
In AARP. org identify falls as "the most common cause of non-fatal injuries and hospital admissions due to trauma in adults over 65".A key to preventing falls is to perform regular exercises such as the movement with step mentioned above, to improve your sense of balance. As you progress in the development of strength and balance, add a new challenge to the exercise: leave in the air the foot that follows the first and remains on one leg.