Middle-aged health depends on the lower body… Strengthen it with this method.

It is no exaggeration to say that lower body muscles are important to the extent that health after middle age is determined by the lower body.

If your leg muscles are trained, you can walk without straining yourself and lead a smooth life.

The risk of falling is also reduced. Diseases such as diabetes and degenerative arthritis can also be prevented.

The risk of developing the disease is lower when lower body muscles are sufficient.

 

However, if you find yourself struggling to walk or struggling to walk for more than 30 minutes, you may already have weak lower body muscles. Strength training is essential for strengthening your lower body. Here are three simple exercises to strengthen your lower body.

 

▲Sit on a chair and stretch your legs out in front of you =

 

Sit comfortably in a chair and stretch one leg out in front of you.

At this time, keep your shins and thighs in a straight line, pull your ankles together, and hold on with your thighs. Repeat 3 to 5 times, holding for 10 to 15 seconds each.

▲​Hold on to a chair and do a plank=

 

Hold the back of a chair that is appropriate for your height. Chairs with wheels are dangerous.

Keep your back straight, push your hips back, and slowly bend your knees. Be careful not to let your knees extend beyond your toes.

Don't bend your back, but instead brace your glutes and legs. Alternate between 3 and 5 reps, holding for 10 to 15 seconds each.

 

▲​​Lie on your side and lift one leg=

 

Lie flat on your side, with your upper hand on the floor.

Bend your lower leg at the knee. Lift your upper leg toward the ceiling and hold it there.

At this point, your knees should be straight and your ankles pulled in. Lift just enough to feel the tension in the side of your buttocks. Repeat three to five times, holding for 10 to 15 seconds each.

 

In addition to exercise, you should also supplement the nutrients that make up your muscles on a regular basis.

It is recommended to consume 1.0 to 1.2 grams of protein per kilogram of body weight.

 

Protein is abundant in foods such as eggs, fish, lean meat, beans, and milk.

It is more effective when taken with B vitamins such as vitamin B6 and vitamin B12, which help synthesize protein in the body, as well as vitamin C and calcium.

 

 

Reporter Han Hee-jun's story