the 3 exercises not to be missed in your daily life from the age of 50

The good news, says this graduate in Physical Activity and Sports Sciences, holder of a master’s degree in Integrative Physiology and personal trainer specializing in physical exercise and bodybuilding for the elderly and for particular sectors of the population, “is that this regressive physiological trend can be counteracted not by intense training, but by a ‘micro-dose’ of quality movements performed every week.

For Puche, it is the formula for maintaining vitality and prevent chronic pain and falls: “integrate these three pillars of movement into the weekly exercise routine, without exception: strength, balance and….. These three exercises are not a ‘plus’ for an active life; “They are the existential minimum of movement necessary to counteract the inevitable effects of the passage of time, a kind of quality of life insurance policy.”

Physical exercise, insists this trainer, “is the most effective medicine, the cheapest and without side effects. From the age of 40 we must change our mentality. My advice would be: ‘don’t move to look good, move to continue living well’. Consistency in these three daily movements is the best long-term investment in a full and independent life. The best version of yourself at 80 is waiting for you to start exercising today. Autonomy and independence are the gift you give yourself with every exercise. Exercise is a true life enhancer. “This does not prevent the end, but it avoids losing the quality and warmth of the path.”

For Puche, “the formula for maintaining vitality and preventing chronic pain and falls is to incorporate these three pillars of movement into your weekly exercise routine, without exception”:

Losing strength in the lower body means losing independence, autonomy, the functional capacity of all your physiological systems and your quality of life. If we can’t get up from a chair without supportwe have lost a fundamental skill. This exercise is the most powerful defense against sarcopenia.

Basic exercise: Adapted squat

Aim: Strengthen the glutes and quadriceps, the motors of locomotion.

The technique: Stand in front of a chair or sofa (without using your arms). Let your body feel in control, then stand up in an energetic but controlled manner. The movement should come from the hips and heels.

Dose: 3 sets of 10 to 15 repetitions, three times a day (morning, before lunch and afternoon). “Think of it as a reminder to your body: “I can still get up.”. Each repetition of the adapted squat is a direct investment in favor of the muscle and against sarcopenia. And muscle is literally your most valuable savings account,” says Puche.

A sedentary lifestyle and prolonged postures stiffen the spine, the central axis of our body. Chronic back pain is, in many cases, a problem of lack of movement, not excess. We need to regain the ability to extend and flex our vertebrae.

Basic exercise: The cat and the camel

Aim: Lubricate the intervertebral discs and increase the range of motion of the thoracic and lumbar spine.

The technique: Get on all fours with your hands under your shoulders and your knees under your hips. The cat: Expels the air by curving its back upwards (by tucking in the navel and head). The camel: Inhale while gently arching your back downwards (bringing your chest and tailbone towards the ceiling).

Dose: Spend 5 minutes upon waking up, before getting out of bed (you can use a mat or mat). Perform the full cycle slowly and consciously for 5 minutes, synchronizing each movement with your breathing. The spine, remembers this trainer, “is the mast of your boat. Moving it with love, awareness and pride of belonging is the best insurance against the rigidity that makes us lose our good postural, cardiovascular and endocrine health.”

For this expert, “deterioration of joint stability, loss of muscle strength and poor proprioception (the perception of the position of our body in space) are responsible for the majority of falls. Stability is gradually lost if one does not train, and adulthood is the crucial time to do so.

Basic exercise: Single leg stability

Aim: Strengthen the stabilizing muscles of the ankle, knee and hip and train the nervous system.

When?:While you brush your teeth! This is a 2-3 minute activity that does not require visual attention. either

The technique: While brushing, lift one foot off the floor and balance on one leg. After a minute or halfway through brushing, switch legs.

Dose: 1-2 minutes per leg. Progression: The goal is to do it without support and, if it is very easy for you, dare to do it with your eyes closed (the most advanced level of proprioception). “Good joint stability is the consequence of appropriately strengthened musculature. Developing strength in the muscles of the foot and the entire central muscular girdle of the trunk is the best insurance against falls“, the real enemy of autonomy”, concludes this coach.