Jogging, swimming and other sports play a very important role in maintaining the health of the elderly. However, those elderly people who suffer from unpleasant legs and feet due to age or illness are guilty. In response, the Japanese health website “nanapi” recommends a set of exercises that require no specialized appliances, simple movements, and low stress on the heart and muscles, making it ideal for middle-aged and elderly people.

Action 1: Put your hands together on your chest and squeeze hard for 10 seconds. With both hands, make a fist and perform chest exercises on your chest for 10 seconds. This group of exercises can exercise chest and shoulder muscles.

 

Action 2: After bathing, both hands hold the towel on the chest and stretch for 10 seconds. Both hands hold the towel behind the head and stretch for 10 seconds. This group of exercises can exercise chest and scapular muscles.

 

Action 3: Sitting in a chair, sandwiching a cushion or ball between the two legs, and pressing the legs inwards forcefully for 10 seconds. This action mainly exercises the inner leg muscles.

 

Action 4: If you sit in a chair and the right and left lower legs overlap, press the legs in front of you and push the back legs outwards for 10 seconds. Then swap the positions of your legs and do it again. This action can exercise the calf muscles.

 

Action five: Sitting in a chair, feet firmly stepping on the floor, both hands push the knee inwards forcefully, while the two legs forced out to maintain balance for 10 seconds. In addition to exercising the muscles of the lower legs and knees, this action also has a good exercise effect on the thigh muscles.

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