It even includes playing FreeCell game on PC as brain training. There was a time when I used to go to a sports gym for muscle training , but because of the coronavirus pandemic, I switched to doing it at home. Let me introduce how I practice the training.
I continue this exercise because I believe that maintaining muscle strength is essential for living independently. It is around 9 o'clock when I finish breakfast while reading the newspaper, clean up dishes and finish making my bed. The bed is the stage for muscle training, so I call it bedside gym. My routine is as follows: 1. Foot Massage : Sit on the edge of the bed and apply acupressure to the soles of feet with my right thumb. Press 50 times on each foot, focusing on the arch.
If there are any areas where I feel pain, apply acupressure to those areas carefully. Feel good! Knee bending middle picture above : Sit on the edge of the bed and stretch both legs horizontally. While keeping my feet in the air, I bend and extend my knees 40 times. It is important to repeat slowly without adding momentum. Squat left pictured above : Stand upright off the bed and perform 40 repetitions of squats by bending and stretching my knees.
Do this slowly too. Ankle flexion : Stand upright with both hands on the wall and stand on my toes and then heels 20 times. Next, arch my hip while pushing one ankle far back. Push out the ankle so hard that my calf muscle pains. Repeat this twice for both foot. Arm training : Stand upright with a 3kg dumbbell in each hand, hold it in front of me for 10 seconds with my palms facing down, then swing it out to the side and hold for 10 seconds.
Repeat the same action with my palms facing upward. Perform this set twice. Leg raise right picture above : Lie on my back on the bed, stretch legs, raise legs 90 degrees upward, and slowly lower them down. Repeat this 40 times. Ankle rotation : Lie on my back on the bed, stretch legs, and rotate my toes in a circular motion around my ankles.
