From the age of 70 onwards, exercise becomes even more important, as the deterioration that the human body undergoes from that age onwards becomes more noticeable. This is called sarcopenia, and refers to the loss of muscle mass that becomes more accentuated once we pass the age of 70. 0:00 INTRO 2:07 NECESSARY EQUIPMENT 2:32 EXERCISE 1: Roll up the towel and place it over your head. Lift your back off the chair and stretch. Then push the towel with your head, as if you wanted to grow and stretch as much as possible, and push slightly downward with your arms. 4:06 EXERCISE 2: Push forward with your hands to tighten the towel, and very slowly let your head fall backwards. 5:40 EXERCISE 3: As a third exercise, tilt your head to the side, place the hand on the same side on your head and push slightly downwards, at the same time as you lower the opposite shoulder. 6:56 EXERCISE 4: Next we start with the shoulders. Place your hands on your shoulders and make circles as big as you can, 10 forward and 10 backward. 7:54 EXERCISE 5: Then grab the dumbbells I mentioned earlier and raise both arms forward to shoulder height, hold for a few moments and slowly relax back to the starting position. 9:08 EXERCISE 6: In the next exercise, place your arms on either side of the chair and open them like a bird to work the deltoid muscles and rotator cuff. Make sure you can lift the weight up to horizontal. 9:56 EXERCISE 7: Lean forward slightly, rest your elbows on your thighs. With the dumbbells up, make circles with your wrists. 10:33 EXERCISE 8: Next, lean forward a little more and rest your forearms on your thighs. Keeping your palms facing down, perform wrist raises as shown on the screen. 11:16 EXERCISE 9: We continue working the forearms, this time working the muscles on the opposite side. Place your hands up and do the same movement. Let your wrists drop to the floor, then contract your forearms to flex your wrists. 12:06 EXERCISE 10: Place your left hand on the chair, raise the opposite arm toward the ceiling, and from that position lean to the left side, stretching the entire right side of your back. I recommend doing the exercise very slowly, it is not necessary to go very far for it to be effective. 14:20 EXERCISE 11: Bring your right hand to your left knee, leaning on that knee and twisting your back as if you wanted to look back by rotating your spine. Hold for a few seconds and slowly return to the starting position. Do this very gently and only go as far as you can. 16:35 EXERCISE 12: Support yourself on both sides of the chair with your hands. Lean back slightly and look at the ceiling. Hold for a few seconds and return to the starting position. If for any reason you feel pain in the cervical area or dizziness, stop the exercise and move on to the next one. 17:49 EXERCISE 13: Rest your arms on your thighs. The exercise is very simple, lean forward bringing your chest towards your knees very gently, go as far as you can. 19:16 EXERCISE 14: Lift one leg off the floor, hold for a few seconds and return to the starting position. If you want to make the exercise more complicated, you can place the dumbbell on your knee, holding it with your hand. 20:52 EXERCISE 15: Take the towel we used earlier, roll it up into a ball, and place it between your knees. Squeeze it for 5 seconds to work your adductors. 22:12 EXERCISE 16: Separate one of your legs as far out as possible, dragging your foot along the floor. 24:08 EXERCISE 17: Slowly stretch one of your legs, and at the end of the stretch, bring the tip of your foot towards you. 25:58 EXERCISE 18: Move your buttocks forward a little to sit on the edge of the chair. Place the tip of your foot on the floor. Make circles with your ankles. 26:48 EXERCISE 19: Simply bend your knees and hips as if you wanted to sit backwards. Lower yourself just a few degrees, with a 45º bend it will be more than enough to work your glutes and quadriceps under load. 27:51 EXERCISE 20: Open one of your legs to the side as far as you can, hold for a few seconds at the end of the movement and slowly return to the starting position. Try to control the movement throughout the exercise and don't let gravity carry you away by letting your leg drop when you return to the starting position. 29:37 EXERCISE 21: Stand on your toes, hold for a few seconds and then move onto your heels, hold for a few seconds again and then stand on your toes again. A swing that will help you work all the muscles in your calf and foot and will improve ankle flexion and extension mobility.