A simple bodyweight exercise known as the gorilla walk is recommended for people over 50 to maintain physical fitness, strengthen core muscles and improve balance without going to the gym, according to publication Meglepetes.
The primate-inspired exercise requires a person to lower into a deep squat and move forward on all fours, leaning on their hands. It provides a full-body workout engaging the arms, shoulders, torso, buttocks and legs.
As people age, gradual muscle loss and declining balance can increase the risk of falls and make daily tasks, such as climbing stairs, more difficult. The gorilla walk combines strength and stability training, forcing core muscles to keep the body balanced.
Loss of muscle mass and strength with age is a standard physiological process that begins around middle age. Functional exercises that challenge balance help preserve joint mobility and proprioception, the body's internal sense of its position in space.
Health benefits of the exercise
According to the publication, regular practice of the gorilla walk helps to:
- Strengthen abdominal and core muscles
- Improve the condition of the buttocks and legs
- Increase mobility in the shoulders and hip joints
- Develop coordination
- Enhance proprioception and spatial body awareness
How to perform the gorilla walk
To begin, stand with feet about shoulder-width apart and lower into a deep squat, attempting to keep heels flat on the floor. Place palms on the ground in front and move forward by advancing the hands first, then the feet, keeping the core tight.
Beginners are advised to start with a few steps and gradually increase the distance. Experienced practitioners can attempt moving backward, which places a significantly higher demand on the body's balance system.
Warm-up and safety guidance
A thorough warm-up targeting the shoulders, pelvis, knees and ankles is recommended before starting. During the exercise, individuals should avoid slouching, keep their abs tight and breathe calmly.
Anyone with existing issues involving the knees, hip joints, wrists or shoulders should consult a physiotherapist before attempting the routine.
Ukrainian news agency UNIAN previously reported that performing certain conventional exercises after age 60 can cause damage to joints.
