GET FIT WITH MICHELLE BRIDGES

The Th personal trainer i shares h simple i l but effective movements for the older generation

SINGLE LEG BALANCE

“Practising this exercise helps guard against common balance issues such as falling,” says Michelle, who is working in collaboration with Home Instead Senior Care. “Holding a chair or using the wall, put your weight on your left leg and lift your right leg, so you are on its tippy toes. Looking straight ahead, press into your left foot and squeeze your bottom. Count to three, put your foot down flat, and repeat on the other side.”

SIT TO STAND

“Start by sitting in a chair with feet flat on the floor, looking straight ahead. Push down through your feet, squeeze your bottom and stand up,” says Michelle. “Repetition of this basic movement is great for your whole body strength as it uses your legs and core and is beneficial for your heart and lungs.”

PUSH-UPS AGAINST A WALL

“Adjusting this popular exercise by doing it on the wall makes upper body strength training achievable for older people and also helps keep the range of movement through fingers, too,” explains Michelle. “Stand facing a wall, put your hands on the wall about shoulder width apart with elbows just below shoulder height. Bend your elbows and lower your chest towards the wall, then push through your hands, squeeze with your chest and return to your start position.”

SIDE STEPS WITH ARMS REACHING OVERHEAD

“This powerhouse movement targets strength, mobility, balance and coordination,” says Michelle. “Make sure you have enough clear space to take three steps side to side. Stride out to the side as you raise your arms into the air over your head, then step your feet together as you bring your arms back down. Take two more steps like this, then step back three steps so you are back at your starting position.”