MASTER THESE BASIC ANTI-AGEING EXERCISES

APART from the exercises to increase the strength of your arms, you don’t need any equipment to do Sir Muir’s daily Ten-Minute Programme to work the four Ss. Below are some good ideas and favourites that address each of the target areas listed on the left. Just remember at least four of your ten minutes should focus on flexibility exercises for suppleness.

BETTER BALANCE

STAND UP straight with feet together and your weight evenly distributed on both feet.

Lift your right foot 12 in off the floor, bending your knee slightly, and balance on your left leg.

Hold this for as long as you can, aim for ten seconds and repeat with your left leg.

If you can, repeat three times. Do this every day, and increase the time you hold your legs up every week (see illustration, right).

FOR STRETCHABLE HAMSTRINGS AND CALVES

KEEPING your back straight, bend forward until you feel your hamstrings — the muscles at the back of the leg — really stretching. Hold and count to ten, relax and stand up, then repeat five times.

You can adapt this exercise to try to touch your toes, but this involves curving your back and should not be attempted by anyone who has back problems.

For stretchable calf muscles, stand an arm’s length from a low wall or a kitchen counter, place both hands on top of the wall or counter, step backwards with one foot then put your back heel on the ground and feel the calf muscles of the back leg stretch. Count to ten.

Repeat three times and then repeat with the other leg.

SHOULDER FLEXIBILITY

CIRCLE your arms backwards, trying to brush your ears as the arms pass. If you have frozen shoulder, you might not be able to do it at first, but try it gently.

Don’t cause yourself pain; you will probably find this deceptively simple yet challenging at first. Repeat 20 times and build up.

STRENGTH OF THE UPPER LIMBS

STAND UP straight, hands by your side, with a hand weight or dumbbell in each hand.

Lift your arms out to your sides slowly until horizontal and slowly lower them again.

Repeat ten times, rest then repeat (see illustration, right).

WITH a 1kg or 3kg weight in your right hand, stand upright, let your hand hang beside your body and bend your elbow until your forearm is upright, now let your hand drop down slowly, always in control. Change to the left hand and repeat.

TAKE the same weight in your right hand at shoulder height, push up gently until your arm is straight, count to ten then lower it again, slowly. Repeat five times, then repeat with the left arm.

FLEXIBILITY OF THE NECK

CIRCLE your head slowly; don’t push it with your hands. Look right and left over each shoulder as though you were checking for an overtaking car. Don’t forget your posture: imagine a wire from the crown of your head to the ceiling. Stand straight, chin in.

FOR CORE BODY STRENGTH

LIE on your back, hands behind your head, and then bend forward, lifting your head and shoulders up 6in, and hold that position for 20 seconds, or aim to build up to 20 seconds over a month if you can’t at first.

SECONDLY, with hands by your sides, lift your feet 6in off the ground, keeping your legs straight: hold them up for 20 seconds if you can, or build up to that over a month if you can’t. Then, crisscross your legs ten times, before lowering them slowly (see illustration, left).

These exercises are good for abdominal muscles, they help with posture and prevent backache. They also reduce the risk of a hernia developing in the groin.

If you already have a hernia, ask your doctor which is the best exercise for you.

FLEXIBILITY OF OUR HIPS

LIE on your back with your right knee bent and your right foot on the floor.

Rest your left ankle across the knee of the bent leg. Push gently on the left knee and rock it a little away from you, keeping the left knee pointing towards the wall.

Do it ten times, then repeat with the other leg.

FLEXIBILITY OF THE KNEES

STAND with feet shoulder-width apart. Then bend your knees and hips and try to touch the floor with your fingertips without bending your back too much. A little arching is unavoidable. If you can do this, try to put your palms on the floor. Do it ten times, then put your feet 3in further apart and do another ten, then go for another ten. Doing this ten times is good for hips and knees, stretching the muscles and ligaments. This should not cause you discomfort. If putting your palms on the floor causes discomfort, go back to the fingertips.