As individuals age, maintaining muscle tone and overall health becomes increasingly important. For those over 50 looking to strengthen and tone their arms without the need for weights, a new exercise routine featuring yoga postures offers a promising solution, according to El Universal.
Maintaining a regular exercise routine is necessary to counteract the effects of aging on muscles, they report. Over time, muscles become less toned and are less able to contract due to normal changes in muscle tissue and changes in the nervous system caused by aging, according to the U.S. Department of Health and Human Services. The Mexican Secretariat of Welfare indicates that physical exercise reinforces muscle strength and function, improving bone health and strength as well.
For individuals over 50 years old, certain yoga postures can significantly improve overall well-being. One such posture is Makarasana, also called the Crocodile Pose. This exercise can be performed at home without the need for weights and helps tone arms and reduce flaccidity after the age of 60. The exercise routine allows individuals to strengthen and tone their arms completely, including the shoulders, with benefits noticeable in a short time.
To practice Makarasana, El Universal gives the following steps: Begin by sitting on your knees and extending your arms forward until they touch the mat. Then, slowly place your legs behind you and lower your abdomen, chest, and forehead towards the mat. Cross your arms in front of you to support your forehead and relax in this position. Maintain the position while focusing on stretching the spine and keeping a deep, calm breath. When finished, slowly return to a seated position, avoiding sudden movements. If comfortable, you can intensify the posture by slightly lifting the torso instead of fully resting the forehead on the mat. The routine can be intensified over time as one sees fit.
Makarasana not only relaxes the muscles but also has a direct impact on the respiratory system. By lying face down in Makarasana, the need for oxygen in the body decreases, relaxing both the respiratory and circulatory systems. This posture reduces muscle tension, offering overall relief throughout the body. It is especially beneficial for those seeking flexibility, stress relief, and better sleep quality.
Moreover, Makarasana is an effective tool for combating anxiety and insomnia. It helps calm the mind and nerves. Channeling attention towards the breath while in Makarasana promotes a state of deep relaxation. This makes it ideal for those seeking to improve sleep quality or reduce stress levels. Makarasana stimulates blood circulation, delivering oxygen and nutrients to the tissues, and promotes greater mental clarity and a general sense of calm.
Although Makarasana is a restorative posture, it activates the core muscles, El Universal points out. It strengthens the abdominal muscles and lower back. With regular practice, Makarasana contributes to improved stability and abdominal health.
The objective of this exercise routine is not only to strengthen muscles but also to take care of overall health and provide well-being. The National Institute of Older Adults of Mexico emphasizes that active aging is the process of optimizing health and participation opportunities to improve quality of life as one ages.
The Mexican Secretariat of Welfare states that physical exercise is good for all parts of the body, including the mind, as it improves brain health and learning. Incorporating Makarasana into a regular exercise regime can help individuals over 60 transform their bodies, strengthen their arms, and enhance their overall well-being. With benefits ranging from improved muscle tone to reduced stress and better sleep quality, this yoga routine offers a holistic approach to health and fitness.
Maintaining radiant health is achieved with constant care, proper routines, and adequate nutrition. Healthy habits, including physical exercise and a balanced diet, are among the main recommendations that specialists propose to their patients of all ages. This reinforces the importance of exercising as a pathway to good health.
