Joint mobility

The top 5 exercises for everyone over 50

As the body begins to show clear signs of aging, maintaining joint health and mobility becomes increasingly important. For people over 50 in particular, targeted exercise to maintain or even improve flexibility is therefore essential. Good joint mobility, through increased mobility and reduced pain, not only improves quality of life but also helps maintain independence in daily life.

The challenge lies in finding the right exercises that are effective and safe, without putting unnecessary strain on the joints. Here we present the top 5 exercises specifically designed to promote joint health and flexibility in people over 50. These exercises are easy to perform, require no special equipment, and can be conveniently done at home.

1. Squats to strengthen the lower extremities

Squats are an excellent exercise for strengthening the muscles around the knees, hips, and lower back. They help stabilize the joints and improve their mobility.

• Here's how: Stand with your feet shoulder-width apart and extend your arms in front of you. Slowly bend your knees as if you were sitting down in a chair, making sure your knees don't extend beyond your toes. Go as low as is comfortable for you, then push yourself back up to the starting position.

2. Arm circles to improve shoulder mobility

Shoulder mobility is crucial for everyday activities. Arm circles are a simple yet effective exercise to loosen the shoulders and increase their range of motion.

• Here's how: Stand upright and raise your arms out to the sides until they are at shoulder height. Start drawing small circles, gradually increasing the radius. Do this for a few seconds before changing direction.

3. Hip circles to promote hip flexibility

Hip circles help to mobilize the hip joints and improve flexibility, which is important for walking and climbing stairs.

• Here's how: Stand with your legs slightly apart and place your hands on your hips. Gently circle your hips, first in one direction and then in the other. Make sure to initiate the movement from your hips.

4. Cat-Cow Stretch for the Spine

This yoga exercise is fantastic for stretching the spine and increasing flexibility in the back.

• Here's how: Begin on all fours with a neutral spine. As you inhale, lower your belly towards the floor and lift your head and tailbone towards the sky (Cow position). As you exhale, round your back, draw your navel towards your spine, and let your head drop (Cat position).

5. Ankle rotations to strengthen the ankles

Ankle rotations improve the flexibility and stability of the ankles, which can prevent falls.

• Here's how: Sit on a chair and extend one leg. Rotate your foot clockwise and then counterclockwise. Switch legs and repeat the exercise.

Regularity is the key to flexibility

These exercises should be performed regularly to achieve the best results. Remember to always consult a doctor or physiotherapist before starting a new exercise program, especially if you already have health problems. With these top 5 exercises for good joint mobility over 50, you can actively contribute to your well-being and a better quality of life.

Reference: Wavebreakmedia