Sometimes young people assume that their parents are fine because they do not have any obvious health problems. But the truth is that when they start at 50 or 60 years old, the body no longer responds as it did before, and remains… … Origins play a big role in how she got into the 1970s. This is what the doctor is talking about David Cespedesa longevity specialist, who explains in one of his recent videos on TikTok (@dr.davidcespedes) how not exercising at this age can translate later into less independence: “If your parents are between 50 and 60 years old and they don’t exercise, They will not be independent when they are 70 years old».
However, the specialist remembers this It is possible to improve the way we age. Instead of focusing on fear or what can no longer be changed, Cespedes prefers to focus on the practical. Therefore, it is suggested to start routine Specially designed for those who have not exercised for a long time and need to take the first step in a simple and stress-free way.
@dr.davidcespedes If your parents are over 50, exercise for seniors may be the key to maintaining their independence into their 70s. This simple routine combines squats, deadlifts, adapted pushups, and dumbbell military presses for full-body strength. With just two or three weekly sessions, senior training improves strength, mobility and quality of life. Even with bottles you can start today: the important thing is to get moving. Help them gain independence with good senior training.
♬ Original sound – Dr. David Cespedes
The role of exercise in independence after 70
After the age of 50, muscle mass typically decreases and balance becomes more delicate. This does not mean losing independence, but it does mean that it is a good idea to take care of yourself a little more to prevent daily tasks from becoming difficult over time. Simple movements like bending over, getting up from the couch, or carrying a bag will add weight if you don’t increase your strength.
To do this, the doctor shares a series of exercises that, he explains, are the same ones he recommends to his parents. It can be done at home, without the need for special equipment, and at a comfortable pace. A few dumbbells or two bottles filled with water are enough.
• Squatting or getting up from the sofa
If squats require a lot of effort, getting up and off the couch several times is a good alternative, according to your doctor. It helps strengthen the legs and buttocks, which is essential for walking and maintaining stability.
• Deadlift
It involves bending over, keeping your back straight, with a small weight in your hands. It is useful in strengthening the lower back area and protecting it from common pain.
• Support compression operations
This can be done by placing your hands on a table or wall. This is how you work your upper body without having to get down to the ground or force yourself too much.
• Sitting military press
When sitting in a chair, you lift the weight above your head without opening your elbows too much. This exercise helps keep your shoulders strong, which is essential for any daily activity.
• Wooden plank with knee support
To finish, you can do a plank, resting your hands and knees on the floor. The idea is to keep your back straight, as if your body is forming a board. This pose strengthens the abdomen without straining the back and helps maintain balance when moving.
According to Dr. Cespedes, it is not necessary for people in this age group to train daily, but with two or three sessions per week a significant change can already be noticed. The key is consistency and doing the movements well, without rushing and without pain.