Exercise like someone half your age

Think back to when you were in your teens or twenties. You were fit and flexible, and ready to take on any physical challenge. Now you’re a little older and your body isn’t quite as resilient and can’t share the same sentiment. The good news is that you can still exercise. In fact, regular exercise will give your body the boost it needs to stay strong and supple and help you get through normal daily activities.

Try these quick wins and enjoy the benefits.

Flexibility
Your muscles, ligaments, and tendons weaken as you age. Cartilage, the connective tissue that cushions the joints, also tends to diminish over time. These changes can make the joints stiffer and restrict movement.

Improve your range of motion and stay flexible with these exercises:

Sideways bend

Stand upright with your feet hip-width apart, and arms at your sides.
Slide your left arm down your left side as far as comfortable. You should feel a stretch on the opposite side as you lower your arm.
Hold for two seconds.
Repeat with your right arm down your right side.
Do three stretches on each side.

Hip marching

Sit upright on a stable, solid chair that doesn’t have wheels.
Keep your back away from the chair, feet flat on the floor, and knees bent at right angles.
Hold on to the sides of the chair.
Lift your leg with your knee bent as far as comfortable.
Gently put your foot down again.
Repeat with the opposite leg.
Do five lifts with each leg.

Strength
As you age, you lose muscle and bone mass. Strength training can help preserve your muscles and prevent bone loss, lowering your risk for back pain, arthritis, and osteoporosis.

Try these:

Bicep curls

Grab a pair of light weights. Anything that’s two to five kilograms will do.
Stand with your feet hip-width apart, and keep your arms at your sides.
Slowly bend your arms up until the weights reach your shoulders.
Lower the weights slowly, and repeat.
Do five curls with each arm.

Mini squats

Rest your hands on the back of a chair for stability.
Stand with your feet hip-width apart.
Slowly bend your knees as far as comfortable.
Keep your knees face forward, and aim to get them over your big toe.
Keep your back straight.
Gently come up and squeeze your buttocks.
Repeat five times.

Balance
Taken a fall recently? These exercises may help you find your balance and reduce your risk of falling again.

Heel to toe walk

Stand upright, and place your right heel in front of your left toe.
Do the same with your left heel.
Keep your gaze forward.
Brace your fingers against a wall for stability.
As you go along, move away from the wall.
Try to do at least five steps.

One leg stand

Stand facing a wall.
Stretch your arms out in front of you so that your fingertips touch the wall.
Slowly lift your left leg, keeping your hips level.
Hold the lift for five to 10 seconds.
Then gently place your foot back on the floor.
Do three lifts on each side.

Good to know

Before you start any exercise, talk to your doctor first. Ask about how much and what type of activity you can do, and how intensely you should do it. There may be certain exercises you need to avoid.
Exercise in loose, comfortable clothing, and proper fitting shoes.
Keep water nearby.
Start off slowly. Once you get into it, gradually increase the intensity. Pushing yourself too hard may lead to an injury.
Stop immediately if you feel dizzy, unwell, or feel any sort of pain.

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