EXERCISING FOR BETTER POSTURE, STRENGTH AND A LONGER LIFE
Here’s a start-up strength programme for older adults: A five-minute warm up of walking or stationary bike riding, rowing, or using a stair-stepping machine:
Two sets of 10 wall push-ups: Stand a little more than arm’s length away from a wall, lean forward slightly and place your palms flat on the wall about shoulderwidth apart. Slowly bend your elbows so that your chest approaches the wall. Pause and then slowly return to the starting position without locking your elbows.
Two sets of 10 squats: Stand in front of an armless chair, to prevent you from falling backward, with your arms parallel to the ground. Slowly lower yourself to a near-sitting position, pause, and then slowly stand.
Two sets of 10 toe raises: Keep a hand on a counter or chair for balance and then rise up on the balls of your feet for a count of 20 and then slowly lower your heels to the ground.