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.

Today's exercises will help improve balance and stability. Balance causes all the muscles to work together to avoid injury.

Simple movements such as standing on one leg or not holding on to a rail will increase stability.

The more your balance and stability increase, the less likely you are to fall.


Place hands shoulder height against the two walls of a corner. Take one step away from the wall. Lean whole body into the corner. Hold for 60 seconds. Slowly step forward and release the stretch.


Hip stretch: Place one foot on a low stable bench or chair. Lean with the hips forward. Keep the back straight. Hold for 60 seconds. Repeat on the other side. Ensure that the chair or bench presses firmly against a wall to prevent sliding.


Wall squat and hold: Stand with your back against a wall. Place feet a step away from the wall. Lower body, pressing against the wall until knees are bent at almost 90 degrees. Hold for 30 seconds. Slowly push back up. Intensify the movement by moving side to side when in the seated position.