It is increasingly clear to us that, to live longer and with a better quality of life, it is necessary to move daily. And that does not mean that you have to run marathons, or practice a sport or intense activity like CrossFit every day, but it is about simple things that enhance the body’s mobility and resistance. For this reason, the exercise we do in our daily activities such as walking, climbing stairs and doing household chores often counts as much or more. It all adds up!

4 mobility exercises to repeat 100 times

As an example, here are four «simple, powerful, daily movements that transform your body and your life,» according to the experts at Bienestar Gym AM, who They recommend doing each of these exercises 100 times every morning. Although it is a large number of repetitions, you will see that the movements are simple and routine, similar to those you can perform in your daily tasks. That is why they will help you be independent for many years:

Raise one leg up on the chair

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It consists of standing in front of a stool or bench and raise one foot and the other by bending the knee to briefly rest your foot on the seat surface. Go up and another leg until you have done 100 repetitions in total. According to experts, by performing so many repetitions of this exercise daily, «suddenly, you don’t get tired when walking».

Surround the chair with your leg

With the same bench, it is surround it with a straight leg while standing. In this case, it is important that it does not have a backrest to be able to completely surround it and, if possible, have two stools to be able to work the 100 repetitions with both legs. To make the task easier, you can rest your hands on the wall, and thus focus only on the rotation movement of the legs. By practicing it daily in that number of repetitions, according to experts, «you no longer lose your balance when turning» in your daily life.

Bending on one leg

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Similar to performing a one-leg deadlift, it involves supporting all your weight on one leg, with the knee slightly bent. Place the stool or chair in front of you and lean your trunk to touch it with your hand, while you raise the other leg back to balance the movement. If you try to do 50 repetitions of this simple movement with each leg every morning, according to experts, «your ankles turn to steel».

Heel raises

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It is a very simple movement that you should also try to do 100 repetitions to exercise your lower body. You just have to alternate the rise of both heelsflexing the knee of the heel that rises each time, in a fluid and continuous movement, like that of a machine step. With this exercise, «stairs will no longer be an enemy,» according to fitness experts.

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