Did your competent? doctor get you recovered enough to do these? NO? SO YOUR DOCTOR IS COMPLETELY FUCKING INCOMPETENT? There is no other choice!
6 simple exercises to help you live longer—no gym equipment needed
There are many health benefits of walking, and longevity is certainly on the list. Walking is a type of aerobic exercise that increases your heart rate and improves your cardiovascular health, Dr. Gozansky says. Walking is also a weight-bearing exercise, which will keep your bones strong, she adds. This is crucial because bone strength supports mobility and reduces the risk of fractures as you get older.
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Step-Ups
If you want to take your aerobics game up a notch, try step-ups. You can do them on an exercise stepper or just step on a staircase. “Step-ups mimic real-life functional movements like stair climbing,” Dr. Kovacs says. “They improve aerobic capacity, single-leg balance, and joint stability—key for preventing falls and maintaining cardiovascular health.” You can do this exercise with your bodyweight, but if you’d like a challenge, add light weights or increase the speed, Dr. Kovacs suggests.
Squats
“Squats build and maintain lower body strength, which is critical for fall prevention, mobility, and independence as we age,” Dr. Kovacs says. Plus, “they activate major muscle groups, enhance insulin sensitivity, and support bone density, especially in the hips and spine.” The best part: Squats are effective sans equipment, but you can challenge yourself by holding household items like paint cans, suggests certified personal trainer Jenny Liebl. Another option is to perform a squat hold hovering over a chair, which will build muscular endurance, Liebl suggests.
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Modified Push-Ups
My problems:
- Fingers and thumb will not stay flat due to spasticity.
- Wrist collapses.
- Elbow collapses.
- Bicep spasticity pulls everything out of line.
“Push-ups build upper body strength and core stability while enhancing cardiovascular response in short bursts,” Dr. Kovacs explains. This is noteworthy because maintaining upper body strength is associated with lower all-cause mortality in midlife and older adults. However, these benefits aren’t limited to standard floor push-ups. You can enjoy the same benefits by doing push-ups with your hands on a wall or countertop, Dr. Kovacs says. As you get stronger, try floor push-ups on your knees, then progress to full push-ups.
Single-Leg Stands
On my good leg I can do this, my bad leg not even close. Since I haven't been able to do this since my stroke at age 50 I guess I should have died sometime in the ensuing 20 years. I thought the Berg Balance Scale testing that was common, was totally worthless since there never was any specific therapy given to address the failure points I had in that test. So 20 years of failure already and my next 30 years will be no better, totally useless for me!
Single-leg stands are another at-home exercise that can help you live longer. It’s a type of balancing exercise, which, when done regularly, can help prevent falls, the leading cause of death from injury in adults 65 years and older, Dr. Gozansky says. “Consider doing this activity whenever you’re near a sturdy countertop, [like] in the bathroom before brushing your teeth or at the kitchen sink before washing the dishes,” Dr. Gozansky suggests. Eventually, try single-leg stands without support to further improve balance.
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Plank Holds
At first glance, the plank might look like an uneventful exercise. But according to Dr. Kovacs, it’s beneficial for longevity. Planks activate “deep stabilizer muscles, improve neuromuscular coordination, and support spinal integrity, [which] are all essential for daily movement and fall resistance,” he says. Together, these factors enhance physical function (and ultimately, independence) in later years. If a standard plank feels too difficult, remember that you can modify it by dropping your knees to the ground.
Read the original article on Real Simple
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