1. WALKING is so basic, and an extremely effective form of exercise. Not only is it weight- bearing, it also has a very positive mental effect, too. Taking time out to go for a walk, even for just 15 minutes a day, is beneficial for both body and mind.
2. SQUATTING is important for everyone, as you use it to get by in everyday life. Sitting down on a chair is a simple squat. At the most complex end, you cart squat with a weighted barbell in a gym. To start squatting, practise sitting down then standing up from a chair, keeping your weight central. Try not to use your arms to assist you when you stand up and do this for two sets of 10 repetitions.
3. THE YOGA COBRA POSE is spend a lot of time sitting dowrt, as this can cause the muscles at the front of your body to tighten up. The cobra pose stretches the muscles on the front of the torso and strengthens the arms and shoulders. To nail it, lie face down and push your upper body off the floor, straightening your arms as much as is comfortable. Tilt your chin up and lift your chest toward the ceiling. A gentler form of this movement is resting on the elbows rather than on straight arms.
4. LUNGING is a great way to ensure you stay strong through your hips and legs. While it requires balance, coordination and strength, even taking the stairs is a form of a lunge, just with less range of movement. So if a full lunge isn't possible, take the stairs whenever you can: great for the muscles and the heart!
5. SWIMMING is a non-weight-bearing exercise that opens up your lungs and exercises our muscles in a gentle way. For experienced swimmers, the intensity can be taken up a notch by adding some intervals to your sessions, but for those who are less confident or less fit, gentle lap swimming is of great benefit.
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