After 50 years, the body undergoes significant changes, which is associated with natural aging. At this time, metabolism slows down, the muscle mass decreases, and the strength in the body weakens.

However, proper physical activity, which is aimed not only at losing weight, but to improve health will help maintain energy, endurance and youth. We offer to get acquainted with 10 exercises from Eat this, not that, which will help maintain strength and flexibility, contributing to longevity.

Picballball recently piclbole is rapidly gaining popularity. This combination of tennis, badminton and table tennis helps maintain activity, physical form and communication with friends. The game improves cardiovascular health, reduces the risk of arthritis, stroke, diabetes and dementia. Thus, regular parties positively affect mood and mental health.

Dancing dances not only bring pleasure, but also strengthen the heart, muscles and mental health. They improve balance and coordination, which is important for the prevention of falls in adulthood. Regular classes reduce the risk of cardiovascular diseases, diabetes, stroke and dementia. In addition, this is a great way to find new friends or spend time with a partner.

Sports walking a combination of physical activity with social contacts makes walks more useful. Regular walking reduces the risk of cardiovascular diseases, diabetes and dementia, improves sleep, pressure and blood sugar level. Participants in pedestrian clubs not only move more, but also receive motivation and necessary communication, which contributes to mental health. This is a simple habit that supports health and prolongs life.

Yoga yoga not only improves flexibility and mental health, but also strengthens the muscles and develops balance. It slows down cell aging, improves mobility and promotes healthy aging. Light yoga classes are especially useful for the elderly, as they relieve stress, strengthen the joints and reduce the risk of falling.

Expanders' power training with a resistance tape is a simple and effective tool for strength training at home. They help to maintain muscle mass and strengthen the bones, which is especially important with age. In addition, this is especially critical to women after menopause, because a decrease in estrogen levels leads to a loss of bone tissue. Regular resistance exercises slow down this process and even help strengthen bones.

Aquaerobica water aerobics improves cardiovascular health, strengthens the muscles and reduces the load on the joints, which is especially useful after 50 years. Such activity helps reduce pain in arthritis, improves endurance and cognitive functions. Regular classes of water aerobics maintain a common tone, reduce the risk of diseases and help maintain independence.

Balance training Stability is not as exciting as strength or speed, but it is it that helps to avoid falls and maintain independence with age. Simple exercises, such as standing on one leg or balancing on the board, strengthen the housing and improve balance. Since falls often lead to serious injuries, it is worth including yoga, tai-chi or special exercises for balance in training.

The bench press is lying with Svend-Press-this is an excellent exercise for the chest muscles and shoulders, which adds volume without excess loads on the joints. Holding dumbbells near the chest, press them on each other, maintaining stress. Straighten your arms without relaxing your muscles, and then slowly return to its original position. Perform smoke in 3 approaches 10-15 times, resting your feet on the floor for stability.

Deep squats of squats strengthen the legs and buttocks, and deep options for the exercise - improve flexibility and mobility. First you can hold on to the support to get used to a deep position. Then, get down, bending your knees and taking your hips back, holding your back even. If it turns out, spread your knees with your elbows by connecting your palms, and linger for 60 seconds, repeating the training 3 times a day.

Push -ups in inclination if ordinary push -ups are difficult, try push -ups with a slope. They help strengthen the chest, body and hands, which is important to support the spine, neck and shoulders. Place your hands wider than the shoulders, and the chest is at the level of an elevated surface, for example, a bench or sofa. Get down slowly, bending your elbows until the chest touches the surface, and then return to its original position. Perform 2-3 approaches, making as many repetitions as you can.