by Elisabeth Mcgrath

Created on: April 05, 2009   Last Updated: May 17, 2010

Exercise need not be strenuous, painful, or require a lot of time. Improvement and flexibility to your joints, limbs and muscles can be achieved and maintained in your own home at your own pace.

Kitchen Exercises.

Raising your leg sideways improves balance and muscle strength. Standing sideways to your kitchen bench, place your right hand on it for support. Slowly lift your left leg out while keeping both legs and your back straight. Hold this pose for one second then slowly lower your leg. Repeat 10 times then reverse your position to exercise your right leg.

Heel exercises further improve strength and balance. Stand sideways to your bench with your feet parted slightly and support yourself with one hand. Slowly stand on your toes and remain there for one second before going down again. Repeat 10 times for each leg.

Semi-Squats improve the strength in your legs. Face your kitchen bench with legs slightly parted and support yourself with both hands. Keeping your back straight, lean slightly forward. Bend both legs sufficiently to keep your feet under your knees. Return to an upright position and repeat 10 times.

More balance. Stand next to your kitchen bench or the back of a chair so you can hold on to it if you need to. Lift one leg and stand on the other for 10 seconds. Repeat 5 times for each leg. You will be able to gauge improvement when you can do this by being able to close your eyes while not holding on.

Balance is so important. Walking beside your kitchen bench for support if needed, place the heel of your foot straight in front of your other foot so that toes and heel are touching.

Living-Room Exercises.

Lifting your heels and toes increases flexibility. Sitting in an armchair with your feet flat on the floor, lift your heels as high as you can while the balls of your feet stay on the floor. Lower your heels back slowly. Then lift your toes as high as they will go. Repeat these heel and toe movements for 40 seconds.

Shoulder rotations make shoulders more flexible. With gentle circular movements hunch your shoulders up, back, down and forwards. Repeat 5 times then reverse your direction.

Knee bends will strengthen your legs. Sitting with your back straight, lift your knee towards your chest. Hold for 3 seconds then lower. Do this 10 times and repeat for your other leg.

Sitting/standing exercises increase balance and strength. With your feet flat on the floor and parted slightly, straighten your shoulders and back. Slowly stand up trying not to use

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