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3 ESSENTIAL EXERCISES FOR INDEPENDENCE AFTER 60 | WELLNESS DECODE

Functional strength is essential for maintaining independence after age sixty. This video covers three fundamental exercises that support essential daily activities: chair sit-to-stand, heel raises, and seated leg extensions.

THE 3 FUNCTIONAL EXERCISES:
Chair Sit-to-Stand – Lower body strength for rising from seated
Heel Raises – Ankle and calf strength for balance and walking
Seated Leg Extensions – Quadriceps strength for leg control and power

WHY FUNCTIONAL STRENGTH MATTERS:
These exercises directly support daily activities essential for independent living including rising from chairs and toilet, maintaining balance during walking, climbing stairs and curbs, and controlling leg movements safely. Functional exercises mimic real-world movements making strength gains directly applicable to daily life.

WHAT YOU'LL LEARN:
Three essential functional exercises with proper form
How each exercise supports specific daily activities
Safety modifications for different strength levels
How to integrate exercises into daily routine
Realistic expectations for strength improvements

THE APPROACH:
Practice all three exercises two to three times per week. Start with five to eight sit-to-stands, ten to twelve heel raises, and ten to twelve leg extensions per leg. Use sturdy support for balance exercises. Progress gradually by increasing repetitions over weeks. Allow rest days between strength sessions. Consider integrating exercises into daily activities like performing sit-to-stands after meals or heel raises while brushing teeth.

IMPORTANT MEDICAL DISCLAIMER: This video provides educational information only, not medical advice. Always consult your healthcare provider before starting strength exercises, especially if you have recent surgery, joint problems, cardiovascular conditions, or balance disorders. Stop exercises causing pain.

Subscribe to Wellness Decode for evidence-based functional fitness guidance helping you maintain strength, independence, and quality of life through safe effective exercises supporting daily living.

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