Between the age of 50. and the 70. Age you lose per decade, about 15 percent of the body force, between the 70. and the 85. as high as 30 percent. Therefore, it is especially for Senior citizens it is important to move in spite of quarantine enough.

the movement of poverty, Sandra Bonacina, high school sports teacher at the Academic sports Association Zurich (ASVZ), compiled for the Sunday view magazine three double exercises, which are particularly suitable for Senior citizens.

So the warm-up is: March for a short time on the spot. At the same time let the shoulders. When you are finished, stretch your arms to the ceiling. Drag the left side for as long as possible, then the right.

Then you go to the first exercise, double. Goal: the strengthening of the muscles needed to Straighten up. Through the Pliés is also the balance and stabilization. According to the Constitution, it is possible to use in this Exercise, two water-or Sand-filled bottles as Weights.

In the second Exercise the power in the fuselage, and especially in the back. In addition, it promotes the support force. By the one-sided Arm and leg, the deep stabilizing muscles to be trained on the routes.

The third Exercise strengthens abdominal and Buttocks. So it is comfortable for the back, you can use a Mat, a carpet or a bath towel as a pad to take. A small or large water bottle can be used as a weight used.

As always, after the Sport, it is important to stretch.


Sandra Bonacina is a high school sports teacher at the Academic sports Association Zurich ASVZ and federally qualified physiotherapist. She is a long-standing lecturer at the ETH Zürich, and has invented, in 1995, the step Board T-BOW.


The Coronavirus currently holds the world in suspense. Many countries are taking measures such as Closing schools or limiting public events, to prevent the spread. In Switzerland, too, the grass, the Virus magnetized. All of the current information and Figures around the topic there is in the Coronavirus-Ticker.

I Have the corona virus or just the flu?

The Coronavirus spreads further – also in Switzerland. Especially in the flu season, you can assess for yourself whether one is ill with the Coronavirus, or whether you just have an ordinary flu. The differences are subtle, but they exist. VIEWS is defined.

protection against Coronavirus

recommendations of the Federal office for health, how you can protect yourself:

wash your hands
Wash your hands regularly with soap and water or use a Hand sanitizer.

Not Sneezing into hands, sneeze
or cough in a handkerchief; or if you have none, in the bend of your elbow.

handkerchiefs correctly
paper handkerchiefs to dispose of, should be disposed of after use in a closed waste bin. the contact minimize
Avoid contact with people who have difficulty breathing or a cough.

to Avoid larger gatherings of people or public transport. To remain as home to the “most important thing of All is up to date”, so that more and more people are infected. You should go only in exceptional cases, Outside.

everything is possible, delivery at home.

no welcome kiss, no hugs, no shaking hands. And always a distance of one Meter to keep.

stay Informed
please Observe the local directives and recommendations. Strictly to the rules and announcements of the authorities. “Who is healthy, and informed, remains in 99 percent of cases, healthy.”

info lines Coronavirus
For the population: 058 463 00 00
For travelers: 058 464 44 88
available: 24 hours a Day when should you to the doctor?
don’t Go any more in case of symptoms (difficulty breathing, cough, or fever) in the Public and immediately contact – first by phone, a Doctor, a doctor or a health care facility.

The Situation will continue until Further notice. Those who feel themselves safe and healthy and, therefore, to the front of the storm, risking to prolong the condition. Therefore, peace preserved, and the thing in common to serve. (SDA)