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 has been volunteering with Roar since 2013.

She’s worked on Roar’s falls prevention project, which encourages older adults to keep moving.

Today’s exercise is the breathing

Today’s exercise is one that focuses on your well-being.

During this time, you may be feeling a little anxious and stressed and it’s important to try and stay calm and positive.

A good way to help you achieve this is breathing exercises.

These can be done any time of the day and anywhere in the house.

You can do this standing up or sitting in a chair that supports your back.

Make yourself as comfortable and ensure your clothing is loose, so not to restrict your breathing.

If you are sitting, place your arms by your side or on the chair arms.

If sitting or standing, have both feet flat on the floor hip width apart.

Let your breath flow deep down into your belly as is comfortable for you without forcing it.

Breath in through your nose and out through your mouth.

Breath in gently and regularly.

You might find it helpful to count steadily from one to five when you take a breath in. Don’t worry if you cannot reach five and just do what is more comfortable for you, while remembering do not force it.

Then, without pausing or holding your breath, let it flow out gently through your mouth, counting from one to five again, if you find this helpful.

Keep doing this for three to five minutes, if you can. If you experience any dizziness, please stop.

During the lockdown, it’s important to take the time to look after yourself.

Try and get into a routine where you get a chance to relax and clear your head with the breathing exercises. It’s amazing how good you feel afterwards.

 Tune in to Paisley 107.5FM at 11.15am and 3.15pm to listen to Roar’s exercise advice

Breathe in Margaret Waldman demonstrates this exercise, which you can do standing or sitting