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maltatoday | SUNDAY • 5 FEBRUARY 2023 4 CARE IN THE SOCIETY EXERCISE and being physi- cally active have many benefits for an individual's health and overall well-being. Positively affecting you physically, men- tally and socially, exercising is one of the most natural ways to keep yourself in peak shape and make you feel strong and healthy. As expected, the older some- one is, the lesser chance of taking part in physical activi- ties or exercise. The desire to enjoy sedentary activities such as reading, writing, painting or sewing is common amongst senior citizens as it stimulates the mind without feeling the discomfort of potential aches and pains. Bones and muscles alter in appearance and their strength weakens over time, so it is cru- cial to maintain their health by consuming a nutrient, mineral and vitamin-rich diet and tak- ing part in some form of exer- cise. It is estimated that by 2023, a quarter of Europe will be 65-year-old plus aged citizens. As fractures and injuries are much more prone amongst this age demographic, movement and light exercise have been proven to decrease the rate at which bone density decreases and muscle mass is lost. Here is a small list of exer- cises that are light on the body yet effective for strengthening bones and muscles: Stair Walking This form of exercise is ef- fective as it challenges both your physical health and men- tal focus. Having to walk up and down stairs, increases leg power, builds muscle and aids in the health of bone densi- ty, particularly in menopausal women. In addition, it also targets your mind as concentration is crucial in being able to step up or down accurately on the cor- rect stair that follows. It is recommended to take part in this activity for at least 30 minutes and can easily be done if walking at a shopping mall, at home or through the streets in specific localities. Brisk Walking Walking is so simple yet so beneficial for one's body and mind as walking can aid in the prevention of arthritic devel- opment and pain. It has a wide range of bene- fits such as helping to reduce blood pressure, keeping your joints flexible, increasing your stamina, keeping your weight steady and improving balance and coordination, to name a few. Harvard Health states that everyone should be aiming for 30 to 45 minutes of walking daily. Take this opportunity to get out of the house and walk around the block, or nearest park to see a change of scenery and breathe fresh air. Not only will it keep your body moving, but also your mind busy, as you can focus on everything that's going on around you and which route you'll take on next. Wall Push-Ups The name of this exercise may sound more intimidating than reality. A great way to strength- en the upper body while using the shoulders. Simply, stand at least two feet away from a wall and stretch your arms out until your hands are flat on the wall and are at shoulder level. Then, lower your chest onto the wall and extend back out until you are at your starting position. This exercise allows the use of joints in the elbows and many muscles in your upper arms while strengthening them without causing pain. Pilates This extremely popular form of exercise has been proven to build muscle strength and overall improve balance and flexibility amongst senior citi- zens. It allows the individual to tone their body whilst focus- ing on their core which in turn, also strengthens their midsec- tion strength. Pilates is an ideal form of physical activity for the elderly as it is quite a slower-moving exercise that does not include higher-impact movements. Although keeping active and exercising is beneficial, it is important to consult with your doctor before starting or con- tinuing exercise if you expe- rience any body pain, or have bones cracking more than usu- al. Exercises for maintaining and strengthening bones and muscles for our senior citizens