Fit into old age? These 5 exercises promote longevity

Dornburg, October 17, 2024 - A long, fulfilling life - that is the idea behind Longevity. It's not just about growing old, but about maintaining as much quality of life as possible. In addition to a balanced diet, sufficient sleep and mental health, exercise plays a central role. Those who are physically fit can reduce age-related ailments and stay vital longer. Simple exercises can help with this.

Why exercise is so important

A healthy lifestyle is important not only in old age. From the age of 30, the body begins to change: muscles shrink, joints become stiffer and balance deteriorates. This is a natural process that can be slowed down. If you exercise regularly, you strengthen your muscles and reduce the risk of serious illnesses such as cardiovascular problems, diabetes or osteoporosis. Studies show that physically active people suffer from these illnesses less often and fall less often.

Strength Training: The Key to a Long, Healthy Life

In addition to endurance, which can be improved through light jogging, hiking, swimming or even gardening, the World Health Organization (WHO) recommends strength training at least twice a week. This is important to prevent the natural loss of muscle mass. If strength and stability decrease, the risk of falls and the likelihood of needing care increases. Healthy older people can do the same exercises as younger people. The key is that the training is regular and strenuous. Time-saving full-body exercises or targeted units for the legs, back, chest and arms are a good choice.

Small tools with a big impact

You don't necessarily need heavy dumbbells or large equipment for strength training. Simple tools are enough to strengthen the entire body. Elastic exercise bands, such as therabands, are versatile and specifically activate the muscles without putting strain on the joints. Thanks to the different resistance levels of the bands, the workout can be adapted to your personal fitness level.

Pilates balls are also great for improving balance and mobility. They particularly challenge the deeper muscles and help improve body awareness. These aids can be easily integrated into everyday life - at home or on the go.

Longevity made easy: Effective exercises for every day

Here are five simple but effective exercises that keep the body mobile, strong and resilient – ​​exactly what longevity is all about.

1. Triceps and strong back

1. Grab the TheraBand attached to the top of the door with both hands. Wrap the band ends around your hand 1-2 times for a secure grip.
2. From the bent position in front of the body, pull both arms downwards and backwards. Hold them briefly behind the body and slowly return to the starting position. The upper body remains upright throughout the entire movement.
3. 15 - 20 repetitions.

2. Biceps power for lifting and carrying in everyday life

• Grab the Theraband attached to the bottom of the door with both hands and stretch your arms. Wrap the band ends around your hand 1-2 times for a secure grip.
• Bend your forearms and at the same time pull your hands towards your shoulders in a controlled manner. The upper body remains upright. Slowly stretch your arms again.
• 15 - 20 repetitions.

3. Legs – Strong Together

• Clamp the ARTZT vitality Pilates Ball between your ankles and stand on your tiptoes in a controlled manner.
• Hold for 5 - 10 seconds and slowly lower again.
• 10 repetitions.

4. Powerful center

1. Lie on your back, clamp the Pilates ball between your knees and lift your pelvis in a controlled manner.
2. Hold the position for 5 - 10 seconds and slowly roll back down.
3. 10 repetitions.

Variant:

1. Lift your pelvis in a controlled manner and stretch out one leg alternately.
2. Two sets of 5-10 repetitions per leg.

5. Mobility for flexible hips

1. In a quadrupedal position, clamp the ARTZT vitality Pilates ball between your knees. The soles of your feet are supported against a wall or stable surface and your knees are lifted off the floor.
2. Move your knees alternately towards the floor so that your hips and ball move.
3. Two sets of 10 repetitions per side.

TheraBand exercise band including door anchor bag
The TheraBand is a tried and tested tool for fitness and rehabilitation. It enables gentle and effective full-body training. The 2-in-1 bag is particularly practical as it is not only used for storage but also as a door anchor. The band can be easily clamped into the door and offers numerous additional exercise options - perfect for a flexible workout, no matter where you are.

RRP: 14.95 € (various colors/strengths)

ARTZT vitality Pilates Ball , various sizes from 8,50 €.

About Ludwig Artzt GmbH

For more than 40 years, Ludwig Artzt GmbH has stood for in-depth knowledge in the field of sport and health, professional advice and the sale of functional training and small fitness equipment. In addition to products from globally known brands such as TheraBand and BOSU, the wide range is regularly expanded with innovative and unusual products. The managing director of the family company based in Dornburg, Hesse, is Felix Artzt.

More at: artzt.eu