BEGINNER’S ROUTINE AN NYONE CAN DO

FOR a great way to get started with your new activity programme, try these basic exercises you can do in your living room:

BETTER BALANCE

CHOOSE one of these balance exercises and do it every day. Before your balance improves, or if you don’t feel too steady, you can do them with a chair next to you for extra support in case you need it.

n Heel-to-toe walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot — don’t look at your feet.

n Single leg balance: Raise one leg, bringing the knee forwards and up, and hold for 10-12 seconds. Lower and switch legs.

n Back leg raises: Raise one leg, pushing the knee backwards and up, and hold for 10-12 seconds. Lower and switch legs.

n Side leg raises: Raise one leg, extending it sideways, and hold for 10-12 seconds. Lower and switch legs.

n Tree pose: Stand with your back to the wall and lift one leg, resting your foot above or below the knee of the standing leg. Lift your arms in the air. As your balance improves try stepping away from the wall and closing your eyes while doing it.

FLEXIBILITY TRAINING

STRETCHING or flexibility exercises are an important part of any physical activity programme and an important step to protect you from injury.

First, warm up with a few minutes of gentle walking. Then hold each stretch for 10-30 seconds. Repeat each one 3-5 times.

Do these stretches at regular intervals throughout the day:

n Neck stretch: Tilt your head side to side and front to back. Follow wiith gentle neck circles. n Shoulder and back stretch: Interlace your fingers and raise your arms above your head with your palms facing the ceiling. Extend your elbows and press your arms upwards. n Shoulder rotator stretch: Bend your right elbow and place your arm behind your back with your palm facing away from you.

Holding a towel with your left hand, extend that arm over the back of your head. Slowly bend your left elbow, bringing your left hand towards your right hand. Take hold of both ends of the towel firmly.

As you breathe you may be able to bring the hands closer to each other, increasing the stretch. n Wrist stretch: Rotate the wrists in

circles, both clockwise and anticlockwise. Extend your arm and use your opposite hand to stretch your fingers both upwards and downwards. n Lower back stretch: Sit on the ground with your back upright and your legs extended straight in front of you .

Slowly hinge at the waist and reach for your toes.

Over time your head will get closer to your knees.

n Hip stretch: Stand upright. Circle your hips in each direction. Then, extend your torso to each side, lengthening your waist.

n Hamstring stretch: Stand upright. Bend at your waist, lengthening your torso over the fronts of your thighs, reaching down with your arms towards your toes.

You may need to bend your knees at first, but work towards straightening your legs.

n Knee stretch: Circle your knees in each direction. Gently bend and straighten.

n Ankle stretch: Rotate your ankles in each direction. While seated, use your hand to stretch your foot upwards, downwards and to the left and right.