Joints need constant attention, especially after the age of 50. You shouldn’t overload them with complex exercises – just light movements and stretches that you can do every day. For example, it is useful to do circular rotations of the shoulders forward and backward, light tilts of the torso to the sides and forward to stretch the back, as well as slow rotations of the knees and feet to maintain mobility of the lower extremities. Relaxing movements of the neck and shoulders help relieve tension after a long time sitting. It is also useful to alternate sitting and standing positions and get up for a few minutes every hour to avoid monotonous posture. Even a few minutes of gentle gymnastics a day help maintain ease of movement and improve well-being.
To stay active after 50, it’s helpful to start with small daily changes. Even simple actions can help maintain energy and mobility:
Yes, all the movements are simple and do not require equipment.
No, 3-4 times a week is enough - this already helps maintain muscle mobility and tone.
Most men notice an improvement in tone and flexibility within 2-3 weeks of regular practice.
Yes, they can be easily integrated with walks, light exercise or home exercises, without the risk of overload.
No, all the exercises can be performed without additional simulators or weights.