Women over 50 must do these 8 exercises of knees, legs and hands

Women over 50 must do these 8 exercises of knees, legs and hands

 

8 exercises of knees: With age, most people spend most of their time at home. They are not able to be as physically active as before. Because of this they face many kinds of physical problems. The most common of these are knee, leg and hand pain problems.

 

Most women suffer from these problems after the age of 50. This can be caused by a lack of calcium in the body and a lack of physical activity. In this case, it is important to eat calcium-rich foods as well as be physically active. For this you can do some simple exercises every day. At the same time you will be physically active and you will get a lot of relief from your pain. Regular exercise will strengthen women’s muscles, make the body flexible and increase resistance even after the age of 50. Learn some simple exercises for the knees, legs and hands from Dr. Kwita Nalwa, a fitness trainer at Ubux Exercise.

8 exercises of knees, legs and hands

 

Exercise for the knees

Knee pain is a common problem in old age. Although women start complaining of knee pain only after the age of 40, they face it after the age of 50. But with a little exercise every day, the knees can be strengthened.

1. Stretching the hamstring.

Stretching the hamstring is a great exercise. It helps to make the body flexible. Hamster stretching is a great exercise for women over the age of 50. If the hamstring is stretched regularly, it strengthens the knees as well as the legs. This is a good exercise to strengthen the hamstring.

To do this exercise, first lay down an exercise mat.
Lie on your back on it.
During this time, your hands should be perfectly straight.
Next, bend your left leg at the knee and stretch it with your right hand.
Do the same with the right leg.
Repeat this process 5-8 times.
Doing so will greatly relieve the pain in the legs and knees.
Also read: How much weight should you lift during weight lifting exercises?

8 exercises of knees, legs and hands

2. Pilot exercises.

Older women can easily do this exercise. It doesn’t even need any special equipment. Lifting it will bring a lot of relief to your legs and knees. All you need is a pillow.

To do this exercise, first lie down on your back on the exercise mat.
Now place the pillow between the right legs.
Squeeze the pillow with the help of both parameters. In the meantime, use only parameters.
In doing so, you should feel the pull in your legs.
You can do 4-5 sets of this exercise daily.
This will relieve your knee pain. It will also strengthen the knee muscles and bones.

8 exercises of knees, legs and hands

3. Leg fold exercise.

Leg exercises are a great exercise for the legs as well as the knees. If you do this exercise daily, your entire leg muscles will become stronger. In addition, the pain caused by aging will be relieved.

To do this exercise, first lie down on your stomach.
Bend your left foot. Try to hold this leg with the left hand.
Then try to bring her Thai up.
You can also move your shoulders upwards.
Then slowly return to normal.
Then do the same with the right leg.

8 exercises of knees, legs and hands

Leg Exercise

After the age of 50, most women complain of leg pain. The main reason is lack of physical activity, exercise. If the legs continue to move, the pain in the legs does not occur quickly. But if there is a lack of physical activity, it is natural to feel pain in the legs. So if you live at home and do not move your legs much, do some exercise every day. This will greatly relieve your pain.

Read Also:Patients With High Blood Pressure Should Not Do These 6 Exercises, There Can Be Many Harms

4. Exercise leg up and down.

This is a great exercise to strengthen the old muscles. You can do this exercise easily. This exercise can also be done in case of pain in the legs.

This is a good exercise for the legs.

 

To do this exercise, first lie down on a mat on your stomach.
Now fold your right hand over your elbow and place your palms under your forehead.
Your palms should be facing down.
Next, lift your left leg up and then bring it to the ground.
Do this 3-5 times with the right paragraph.
If you wish, you can try to extend your hips during this time.

5. Leg Stretching Exercises.

To do this exercise, first lie on your back on the ground.
Now take a turn and place your elbow on the ground.
If the foot is down, bend it.
Now bring it close to your chest.
After staying in this position for some time, return to normal position.
Then straighten the parameters. During this time you should feel the pull in your hips.
Now repeat the same process with the other leg.

8 exercises of knees, legs and hands 3
 

6. Air Cycling Exercise.

Air cycling is also a great way to strengthen your legs. Also, it can be done easily. Women of all ages can do this easily.

To do this exercise, first lie down on a mat on your back.
Now lift your right leg and move forward like a bicycle in the air.
You can do this for a some seconds.
Then relax and repeat.
Doing so will give Pars a lot of power.
Hand exercise (Hand Exercise)
It is normal to have hand pain in old age. Most women are worried about this problem. In fact, after old age, the hands do not work much, due to which the muscles of the hands stop working and they start having pain. But if you do some regular hand exercises, your hands will stay young even after the age of 50.

Arm Circle Exercise. (Sports Circle logo)

7. Arm Circle Exercise. (Sports Circle logo)

This is a great exercise to strengthen the hands. Also, it can be done easily. You do not need any equipment for this. This exercise reduces hand fat.

To exercise the arm circle, first stand up.
Then straighten your left hand to the left and your right hand to the right.
Keep your hands straight.
Now move your hands slowly and gently.
In it you can move your hands in any direction.
Keep moving your hands like this for about 30 seconds.
Caesar exercise is also very beneficial for the hands.

You have to stand up straight to do this exercise.
Now straighten your arms towards the front.
Then cross your arms over your elbows.
Do this exercise fast.

You will feel the scissors running.
If you are a woman over 50 years of age, you can do these exercises to strengthen your knees, legs and arms. They are very easy to do, you can easily do the above exercises at home.

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