Extended periods of sitting can weaken glute muscles, leading to shortened hip flexors and potential injuries, back pain, and obesity. Strengthening glutes is essential for pelvic stability, reducing back pain, enhancing athletic performance, and improving body shape. Suggested exercises include hip bridges, lunges, squats, and side leg lifts, recommended weekly.
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Increase Strength with Low-Energy, Low-Impact (Eccentric) Exercise
Eccentric exercise is beneficial for the elderly and those with cardiovascular or neurological conditions, enhancing muscle strength while being energy-efficient. It focuses on the elongation phase of muscle contraction, minimizing strain and fatigue. This low-intensity approach fosters strength and flexibility through specific exercises that can be adjusted for various abilities.
Improve Balance, Stability and Coordination
Proprioception, the subconscious awareness of body position, typically weakens with age, increasing fall risks. Proprioception training can enhance balance through specific exercises suitable for all ages, though caution is advised in certain situations. It's recommended to consult a healthcare professional before starting training, ensuring safety and effectiveness.
Nancy L. Fitness 