Stronger

Vertical shoulder pull: Focus on the muscles of your upper back and below your shoulders. Vertical shoulder pull: Take a large towel and tie it at one end using a simple granny knot, made by folding one corner over the over and pulling it tight. Place the knotted end over the door and close it. Let the other end hang down on the side of the door th

the National Health Service and the World Health Organization both recommend that adults strength train all major muscle groups twice a week.

A 10-second test Can you stand on one leg for more than 10 seconds with little or no trouble? As well as improving balance, the act of standing on one leg will strengthen your core and hip muscles on both sides, whilst also improving leg strength and foot stability on the standing leg. Try it both sides to see if there is a difference. If you can g

Vertical shoulder push: Focus on your shoulders and posterior arm muscles. Wall hold: Standing facing a wall, place your hands on it and walk them down until your chest is parallel to the ground – you will be looking at the floor. Walk your feet back until your hips and back are in a straight line and 90 degrees to the wall. Allow your body weight

Upper body Horizontal shoulder push: Focus on the muscles in your chest and muscle on rear of your upper arms. Wall press: Whilst standing, hold out your arms in front of you and place them on a wall. Your weight should now be held between your feet and your hands – similar to a plank position. However, you should allow a slight bend at the elbows,

For example, around 30g of protein three or four times a day,

Balance, like other human functions, is prone to ageing and sensitive to lack of use, meaning that if we don’t train our balance, our risk of falling increases.

Horizontal shoulder pull: Focus on the muscles in your upper back and the front of your arms. Static towel door hold: First, stand with your arms held straight out in front of you and your feet shoulder width apart. Sling a towel around an immovable object, grip with both hands and then lean back. (I like to place a towel around a banister – but yo

Horizontal shoulder pull: Focus on the muscles in your upper back and the front of your arms. Static towel door hold: First, stand with your arms held straight out in front of you and your feet shoulder width apart. Sling a towel around an immovable object, grip with both hands and then lean back. (I like to place a towel around a banister – but yo