LIFESTYLE NEWS - This is a series by Talitha Breytenbach, sport scientist, to get our senior readers moving and so improve their health. Incorporate these simple exercises in your daily routine and feel the difference in your wellbeing.

She is currently focusing on exercises for osteoporosis.

The most important consideration for those suffering from osteoporosis is to prevent falls. Increase in muscle and bone strength leads to greater balance and coordination, which will protect against falling. Focus should be on the the hips and back, as these areas are high risk zones for fractures. The hip flexor muscle connects these two areas.

Resistance exercises help to prevent osteoporosis and improve balance. They should be done at a slow pace. Always tighten abdominal muscles during movements to support the spine.

Equipment:
Free weights - weights can be a dumbbell or any other object such as a book or a water bottle.
Thera bands - an elastic rubber band in various strengths.
Water exercises - water doubles the resistance, stabilises the body and prevents injury due to lowered impact.


Do this: Use very light weights. Resistance training should be done every second day to give muscles time to recover.


Leg lifts.