Let’s imagine this situation: Maija in her thirties wakes up in the dark morning of November.
Drags to the kitchen, makes the coffee drip.
Maija moves from the kitchen chair to the office chair - there has not been a good time for the workplace due to the corona.
Suddenly it is dark again.
I think it's a hundred.
Before all, Maija would have hurried home from work by bike or on foot.
Now calls the couch.
If this pattern is repeated from day to day for a few weeks or even months, it will start to make a nasty mark on the body, especially the muscles of the lower limbs.
- The less muscle you use, the more they weaken, whatever your age, reminds exercise planner Katriina Ojala from the FAQ Institute.
Strong lower limbs are important for functioning.
Functional ability means that a person is able to move and take care of his or her daily affairs as independently as possible.
You need to be able to do this
One healthy adult should be able to move around.
It is getting up from a chair without using your hands.
The ascent should be successful many times in a row.
- If you can't get up from a high chair without effort, your ability to function has already deteriorated, Ojala says.
The more resurrections you can make, the better.
- The more you have a reserve.
It's worth sticking to.
In reserve, Oja means muscle mass that a person has acquired for himself.
- He who is unable to ascend more than five times from a chair has far less reserve than one who ascends a hundred times.
The bigger the muscle mass gained, the more often you can get up from a chair.
Have you ever tested how many times in a row you can get up from a chair? Photo: Ivan Bessedin
Danger of making everyday life more difficult
The exercise recommendation recommends a heart rate-boosting movement, ie brisk exercise, for two and a half hours a week.
Muscle fitness and movement management should be exercised for major muscle groups at least twice a week.
The importance of lower limb muscle strength may not yet be noticed in your thirties or forties, but as you age, problems can come up surprisingly quickly.
The stairs breathe, a slightly longer walk begins to feel challenging.
- The weak strength of the lower limbs leads to the inability to cope with everyday life without the help of others.
Among other things, shopping becomes more difficult, you cannot get up from the toilet seat or sofa at home.
As you age, muscle mass begins to weaken at some point, no matter how you train.
However, the viability will last longer if there is more reserve.
- It's never too late to wake up, Ojala reminds.
The weak strength of the lower limbs leads to the inability to cope with everyday life without the help of others.
Here's how I can get an indication of the condition of your lower limbs:
Choose a regular chair with your legs at an angle of about 90 degrees.
Get up without your hands.
Test how many times you can get up.
The more repetitions you can do, the better.
- If you only get a maximum of 20 reps, there is already cause for concern.
This is how you strengthen your muscles every day
With these little daily deeds, you will strengthen the muscles of your lower limbs as if unnoticed:
Take a break from sitting at least every hour.
Get up four times a day from a chair 10 to 20 times into a tube.
If you live in a house with stairs, walk to them.
- This doesn't even require a change of clothes or much time.
Sweat doesn't come and you don't have to go anywhere, exercise planner Katriina Ojala from the FAQ Institute asks.
Every day is also worth the outdoors.
Walk, jog or bike.
All business is a plus.