The Corona crisis has shown the importance of staying fit and healthy. You can work out easily at home, but when you do, make sure that there were no wild animals in your home, such as bats. If you see one, call ‘bat removal san antonio’ immediately for your protection.
It is important to pay attention to all types of exercise. The workout instructions summarize these exercise types. Are you mentally unwilling to follow the rules? Then just do a bit less while still running. Everyone should know the following: Attempt to build whenever possible.
EXERCISE AT YOUR HOME
Muscle strengthening activities
Especially train your large muscles (thigh muscles, possibly upper arms). Do that now with exercises, without or with extra weights. Do an exercise seven to nine times in a row, rest for a moment, then repeat the series one or two more times. Do exercises that you can sustain for so long, but that still feel your muscles. For people over 65 it is extra important to keep muscles strong.
Bone-strengthening activities
You strengthen bones by loading them with your own body weight. Jumping and running are more strenuous than regular walking. If you keep your bones strong, you are less likely to break them.
Tips: jump (rope), or jog ‘in place’. Preferably at least 50 times at a time. Or walk up and down the stairs once (or three) more often. Walking only strengthens bone if you walk 6 km / h, which is quite hard.
Improve balance
You can easily train balance by standing on one leg (with eyes closed is more difficult). If you move your upper body at the same time, you train better. You can do this by brushing teeth on 1 leg, for example. Perhaps in the beginning with one hand to look for support, later without support. With a better balance, you reduce the risk of falling and therefore serious injuries.
Tip: make sure you can look for support if you do lose your balance.
Restrict sitting
And furthermore: avoid sitting still for long periods in a row. As a guideline, get up at least once every half hour.
Tips: do not put something that you use more often (for example the remote control!) Within reach. Distribute ordinary activities better: do not water all the plants at once, but the second half if you have sat for a while.
Prevent injuries, build up slowly
If you suddenly start moving differently than before, you run a greater risk of overload and injuries. In particular, slowly build up activities that are stressful for your joints. Do you have no problems with tendons or joints and no severe muscle pain the day after exercise? Then you can take it a step further next time. For recovery, we recommend taking two or three days of rest between vigorous activities that strain the same muscles and joints.
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