It is entirely natural that our muscle strength and muscle mass gradually declines with age. None can escape aging. However, a balanced diet and right exercise regime can strengthen the muscles and joints to an appreciable extent. Inactivity over a long period attributes for the joint stiffness and ache. The ideal way to reinforce the joints and to boost the stamina is to carry out the following weight-bearing and non-endurance exercises.
Arm circles: Stand on your feet shoulder-length apart. Lift the hands equal to the shoulder. Gradually make circles about the size of a plate with both your arms at the same pace. Perform ten counts. Rest for a while, reverse and rotate the wings again. On the whole, do three sets.
Planks: Plank is unquestionably the best exercise that hits all the core muscles. Lie down with your face looking down. Elbows bent in a way that they are perpendicular to the shoulders, with legs little apart. Shrink your abs, push your toes and Lift the body, without disturbing the elbows. Hold the position for 30 seconds and gradually increase the time the following days.
Squat: Stand in front of the chair with your feet slightly apart. Lower yourself down to the seat of the chair, slightly touch it and return to the standing posture. Repeat it for at least 30 times, with breaks.
Leg raise: Lie down on your back, with your legs apart. Gently lift the right leg upwards, and hold it in a way it is at a right angle to the left leg, which is resting on the floor for 5-10 seconds and bring it down slowly. Repeat for the next leg.
Walking and running: It helps to strengthen the knee joints by imparting strength and stamina to the muscles and ligaments around. Check out apexhealthandcare for deeper insight about bones and muscles.