The World Health Organization recommends that people 45 years of age and older exercise between 75 and 150 minutes a week.

So, our official mascot, Milco, will share four exercises with you that seniors can do to increase their strength, resistance, balance and prevent medical issues.
 

1. Resistance exercises

Power walks, dance routines and biking are excellent ways to incorporate aerobic exercise into your life. These are necessary because they help burn body fat as it is used as the main source of energy.

Additionally, it is amazing how lung and cardiovascular capacity grows, which will help seniors carry out activities without so much effort. It even has a positive influence on your mood!
 

2. Strength exercises

Weights are usually used in these types of routines to increase muscle strength. This is how you use them correctly: grab one with each of your hands, with your arms to your sides. Bend your arms, lifting the weights towards your shoulders. Finally, lower your arms to their original position. Do this for three sets of 15 repetitions.

Another exercise you can do is grab a weight in each hand with your arms to your side, raise your shoulders towards your ears and then lower them again. Two sets of 15 repetitions are enough.
 

3. Balance exercises

This activity is essential to avoid falls that can be seriously harmful. Exercises include even the most basic ones such as sitting down and standing up from a chair without using your hands or arms, walking on tiptoes or, a little more complex, standing on one leg with your arms up.
 

4. Flexibility exercises

These exercises help gradually increase mobility for seniors. Yoga positions focus on doing just that, by relaxing and stretching muscles and joints. They also encourage good posture, which is essential as you grow older.
 

As you can see, exercising is extremely beneficial and easy! Let us know which exercise is your favorite and what your results have been. Lima 2019 will continue to promote a healthy lifestyle for everyone.