Climbing stairs and carrying shopping: When older people exercise, they are often fitter in everyday life. Training should initially be done slowly in old age. Strength training is a good place to start.
Before starting endurance training, older beginners should start with strength training. Often the breakdown of bones and muscles has already begun, so that the joints are no longer sufficiently stable. This is what German Olympic Sports Federation (DOSB).
For example, squats can be used to strengthen the front and back muscles of the thighs. Ten squats once or twice a week are enough to get you started. Seniors should lower their buttocks only so that their thighs are horizontal. If the knee hurts previously, the lower portion may be lowered as much as is fine. Gradually, the elderly get deeper and deeper without getting hurt.
The exercises It is also noticeable in everyday life: With strengthening the knee muscles, many elderly people climb stairs more easily, can carry shopping bags better or have less pain from arthritis. (Dpa)