The core four
Michelle and Maureen demonstrate the key exercises that will keep you fit and fabulous in your 50s, 60s, 70s and beyond.
Single leg balance Good for balance
Holding a chair or using a wall, put weight on outside leg and lift inner leg – if you can, lift foot completely off the ground. Remember to look straight ahead, press into your outside foot and squeeze your bottom as you do this. Count to three, put foot down flat, repeat on other side. “Balance is a critical element to maintaining good health, especially as you age,” says Michelle. “The last thing you want to do is fall, so work on balance.” Pump it up by: “Increase the time you hold – so 10, 20, 30 seconds – then rest and do other side. Take your hand off if confident. And if you’re more confident, work on a moving balance exercise, such as moving your legs to the side, rather than this stable one.”
Sit to stand Good for lower body
Sit in a chair, feet flat on the floor, looking straight ahead. Push down through feet, squeeze your bottom and stand up. Try doing this without using hands. Sit back down. “This is one of the best exercises in that almost every major muscle group are used – from legs and glutes through to core, back, balance and stability – and almost everybody can do it,” says Michelle. Pump it up by: “For this exercise you’re using your own body weight, so up the ante by holding dumbbells or a weighted ball to your chest or a backpack with books in it. Any weight will increase the workload. If you have healthy knees, take the chair away and go for more depth – a deeper squat.”
Lateral side step Good for muscle memory
Step to the side as you raise arms in the air over your head, then step feet together as you bring arms back down. Take two more steps like this then step back three steps to starting position. “It’s about awareness of where your body is spatially – we lose that as we get older, particularly if we don’t exercise regularly, says Michelle. “When we lose it, if you were to trip and lose balance you’d hit the deck. A side-to-side movement enhances balance and engages areas within hips, abductors, and hip musculature.” Pump it up by: “Make it a jump to the side, rather than step. Any kind of jumping is harder, and more intense.”