Keep on moving, Renfrewshire
Keeping older people moving is more important than ever during the coronavirus lockdown.
The Paisley Daily Express continues to bring you a simple exercise you can do in the comfort of your own home.
It is led by nurse Clare Robertson, pictured, who is a trained Otago leader and started volunteering with Roar in 2013.
She worked on Roar’s falls prevention project, which encourages older adults to keep moving.
Clare is now Roar’s Stay Mobile, Stay Connected coordinator.
We are bringing the exercises in partnership with Roar.
Today’s exercise is side hip strengthening.
This exercise will strengthen the outer thigh muscles and help with stepping sideways.
You will need a support for this exercise – a kitchen/dining room chair, table or work surface would be ideal.
Usually, in classes, this exercise is carried out using ankle weights, but you still gain some benefits when not using them.
Stand tall, close to the support you are using, with feet hip-width apart and knees soft.
Hold the support with both hands.
Lift your right leg out to the side slowly to the count of three. Keep your toes pointing forward.
Lower slowly back down to the count of five. Stay upright and avoid leaning to the side.
Keep the exercising leg in line with the supporting leg, so that it travels straight out to the side.
Breathe normally throughout and ensure you are standing tall, holding onto the support with both hands.
Rest briefly , with both feet flat on the floor, after each repetition.
Repeat ten times, if you can. Do not worry if you can only do four or five as, with practice, you will achieve the ten. Repeat with your left leg.
It is amazing what we can achieve if we put our minds to it.
We all have good days and bad and that is fine, but it is what you do on the days you feel good that will help you be able to get back out the front door once lockdown is over.
Tune in to Paisley 107.5 FM at 11.15am and 3.15pm to listen to Roar’s exercise advice