THE CORE FOUR

Master these key exercises, and everyday activites like gardening and putting on shoes will be no sweat for many years to come!

1 SINGLE LEG BALANCE 

GOOD FOR BALANCE

Holding a chair or using a wall, put weight on your outside leg and lift the inner leg - if you can, lift your foot off the ground. Remember to look straight ahead, press into your outside foot and squeeze your bottom as you do this. Count to three, put your foot down flat and repeat on other side.

WHY? Balance is a critical element to maintaining good health, especially as you age.

PUMP IT UP BY: Increase the time you hold - 10, 20, 30 seconds - then rest and do the other side. Take your hand off, if confident. And if you're even more confident, work on a moving balance exercise, such as moving your legs to the side, rather than this stable one.

2 SIT TO STAND 

GOOD FOR LOWER BODY

Sit in a chair, feet flat on the floor, looking straight ahead. Push down through your feet, squeeze your bottom and stand up. Try doing this without using hands. Sit back down.