Trainer Álvaro Puche outlined a four-minute daily routine with four exercises. The World Health Organization recommends that older adults include both muscle-strengthening and balance activities.
The circuit consists of 10 chair squats, 12 heel raises, 10 resistance-band rows per arm and six push-ups against a kitchen counter. Puche recommends moving quickly while keeping the body stable.
He told Telva that walking helps with weight control, heart health and stress, but does not provide enough strength training on its own. He also emphasized protein-rich food, hydration and rest.
The WHO advises older adults to do muscle-strengthening activity at least twice a week. For people with limited mobility, it also recommends varied activity focused on strength and balance on three or more days each week. Puche’s circuit is his suggestion, not a WHO-prescribed program.