Exercise on the couch

People 60 years and older can keep fit while sitting and watching TV. So says South African Seniors Fitness Association (Sasfa) national trainer Iona Henning. The organisation’s head office is in Honeydew. She lists the following exercises you can do in the comfort of your couch or chair, starting from your toes and working upwards:

•  Toe taps – make them really meaningful.
•  Heel lifts – press hands on knees and lean forward, lift heel.
•  Knee lifts – pulse a knee upwards just off seat, pull toes upwards.
•  Buttocks squeeze – pinch/squeeze bum, hold, release.
•  Pelvic floor squeezes – squeeze/contract muscles, release.
•  Tummy squeeze – hold tummy and pull/suck in, release.
•  Chest expand/contract – push chest forward, then pull backward.
•  Shoulder lifts – lift right, then left, then squeeze both upwards.
•  Shoulder rolls – forward rolls, then backward rolls.
•  Long arm/hand squeeze – palms inwards/outwards/up/down.
•  Pinch fingers – pinch each finger down alternately onto thumb.
•  Flick fingers – flick each finger under thumb, shooting a marble.
•  Shoot fingers – shoot all together high/forward/low/sideways.
•  Rub hands – rub together as fast as possible.
•  Shake loose – gently shake hands.
•  Head turns – gently turn right, left, forward down, slightly upwards.
•  Nod head – nod as if saying “yes” then gently say “no”.
•  Tense body – tense the entire body from the feet upwards, including the face, squeezing the eyes, and hold…. Slowly release.

End every session with some deep breathing in through the nose, and exhale through the mouth, releasing all the carbon dioxide. Then relax.

“Do all the above at least three times a week, if not daily,” Iona says. “Start slow with 10 repetitions, and build up to 20 or more, depending on what your body is happy with.”

Details: South African Seniors Fitness Association National Trainer Iona Henning iona@seniorfitness.co.za, 010 222 0070.