The first exercise is the (up – and – down squat). Squatting is a fundamental movement that significantly strengthens the leg muscles. As you lower your body during the squat, the quadriceps, hamstrings, and calves all work hard to support your weight. Regularly performing this exercise helps increase leg strength, which is crucial for activities like walking, climbing stairs, and getting up from a chair. Strong legs are the foundation for independent movement, allowing you to move around freely as you age.

The second exercise, (left – and – right turning), focuses on training the waist muscles. Twisting the body from side to side engages the core muscles, especially those in the abdomen and lower back. A strong core is essential for maintaining balance and stability. It also helps reduce the risk of back pain and improves overall body alignment. As we grow older, a stable core becomes even more important to prevent falls and maintain our ability to perform daily tasks with ease.

The third exercise, (downward stretching), is designed to stretch the muscles in the legs and the side of the waist. This stretching action increases flexibility in these areas. Tight leg and side – waist muscles can limit your range of motion and cause discomfort. By regularly doing this stretch, you can improve your flexibility, making it easier to move your body without feeling restricted. Additionally, better flexibility can enhance your posture and reduce the likelihood of muscle injuries.

The great thing about these three exercises is that they can be done at home without any special equipment. They are simple yet effective, suitable for people of all fitness levels. Whether you’re just starting your fitness journey or you’re an experienced exerciser, these exercises can be incorporated into your daily routine. However, like any fitness regime, consistency is key. By persistently practicing these three exercises, you’re investing in your future self, ensuring that you’ll have the physical strength and mobility to go wherever you want when you’re old. So, let’s embrace the spirit of “qigongwave” and start integrating these exercises into our daily lives today.