These 5 simple exercises will help you avoid injuries at any age
Exercises that help prevent injuries (photo: Freepik)
Regular exercise is important not only for staying in shape but also for preventing injuries at any age. It’s worth focusing on movements that build strength, flexibility, balance, and joint stability, according to the New York Post.
Doctor of Osteopathy Gabriel Lyon explained that many people chase quick results and overtrain in the gym instead of prioritizing sleep and recovery. Many count calories rather than ensuring their bodies get enough micronutrients and protein.
The expert named a set of simple exercises that can be done daily whenever you have a free moment. These exercises help the body recover, improve balance and mobility, and prevent injuries.
Standing calf raises
This basic exercise strengthens and develops the calf muscles. It is performed by rising onto the balls of the feet, pausing at the top for maximum muscle contraction, and slowly lowering back down.
Perform 10 to 15 repetitions.
Standing calf raises (photo: Freepik)
Single-leg hinges
Although often done with heavy weights in strength training, this exercise can also be done using just your body weight.
The goal is not to build muscle but to prepare the body for movement and identify any imbalances between sides.
Stand on one leg with a slightly bent knee and hinge forward at the hips, keeping your back neutral. Slowly return to the upright position.
Perform 8 to 10 repetitions per side.
Single leg hinge (illustrative photo: Freepik)
Airplane
This simple exercise, easy to do anywhere, is great for counteracting the effects of long periods of sitting at work or during travel.
It helps improve hip stability and strength while also engaging the muscles.
Tighten your core, stand on one leg, bend slightly, and swing your hips side to side like airplane wings.
Airplane exercise (photo: Freepik)
Bird-dog exercise
This effective move strengthens the core, balance, and coordination. Start on your knees and extend the opposite arm and leg (for example, right arm and left leg) while maintaining balance to stabilize your torso and back. Perform 4 to 6 repetitions, holding each for 8 seconds.
90-90 breathing
This exercise helps slow down and focus on the present moment. Lie on your back with hips and knees bent at 90 degrees, feet resting on a wall. Inhale and exhale slowly, allowing the ribs to move toward the pelvis. Keep your core slightly engaged.
90-90 breathing with legs on the wall (photo: Freepik)
Earlier, we explained when is a better time to use a sauna - before or after a workout.
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