Fitness Made SIMPLE

10 easy, science-backed exercises to improve your mobility and overall health

- Mark Witten

1. For Better Balance, Try Tandem Walking

HOW: Tandem walking is similar to the 'walk and turn' sobriety test used by some police officers. Place the heel of one foot directly in front of and touching the toes of the back foot. Begin walking heel to toe in a straight line, as if you are on a tightrope, and continue for 20 steps. Keep your eyes forward-no looking down at your feet. To increase difficulty, try tandem walking backwards.

WHY: People's sense of balance typically worsens with age, leading to falls, which can cause head trauma, hip fractures and other disabling injuries. "Regularly practising balance exercises, such as tandem walking or the tree pose in yoga-when done safely improves concentration, coordination and balance," says Erik Groessl, a professor of public health at the University of California, San Diego. "That's important for maintaining mobility and preventing falls, not only for older adults but for everyone!"

2. For Bone Health, Try the Sit-to-Stand Manoeuvre

How: Sit up tall in a sturdy chair (that won't slide) with your feet shoulder-width apart; move forward to the front of the chair. Place your feet so that your heels are slightly behind your knees. Hinge forward from the hips, keeping the spine long, and place your hands on your thighs. Stand up, putting equal weight through both legs. Sit down by hinging at the hips and lowering yourself with control. Keep your chest up throughout the exercise. Repeat 10 times. To further challenge yourself, you can place your arms across your chest, or use a shorter chair, or hold light weights in your hands while doing the exercise.