Moving more in the best way for you

We all know moving more is good for us. But knowing the level of activity that’s right for you, especially if you’ve just had a fall, an operation, or are living with a long-term health condition, can be difficult.

Being more active isn’t about working up a sweat. It’s just about moving more each day in whatever way works for you. Below are some activities that could help.

Regular standing – If you sit down a lot during the day, try to get up once an hour. If that’s not possible, moving your arms and legs for a few minutes will help.

Standing without help – Work towards pushing up from sitting in a chair to a standing position without using a walker or leaning on someone else.

Sit on a chair without arm rests, with your arms across your chest.
Lean forward.
Put your weight on your feet while leaning forward.
Stand up by straightening your knees. Sit down again.
Repeat this as many times as you feel able.
Try to do this exercise 3 to 5 times a day.

Gentle stretches – Try some gentle stretches in bed or a chair every day to keep supple.

While sitting or lying, bring your toes towards your shin and then point them toward the floor. Repeat for both feet.
Sitting on a chair, lift your leg up off the seat, keeping your knee bent. Return to starting position and repeat.
Sitting on a chair, pull your toes up, tighten your thigh muscle and straighten your knee. Hold for about 5 seconds, if you can, and then slowly relax your leg. Repeat for both legs.
Sitting on a chair with your feet on the floor, bend your knee as much as possible. Repeat for both legs.
Sitting on a stool, let your back drop and get rounded, then use your back muscles to straighten your back and arch it (but not too much!)

JOIN ONE OF OUR EXERCISE SESSIONS TODAY Sessions are free of charge for All Age Concern Clients and Volunteers. Contact your local drop in club or call Michelle on 0034 619792738 to reserve your place.

Chair-based Seated Vitality – St Andrews Church, Wednesdays, 2:00 – 3:00, With Ruth Massey Qualified Physiotherapist

Seated Vitality is an excellent form of physical activity for anyone who has difficulties in exercising whilst standing. It can be adapted and enjoyed to suit the needs of your specific requirements. Seated Vitality will help you to improve your posture, mobility, flexibility, balance and build strength.

Chair-based exercises classes, where a trained instructor will take you through a series of simple, fun exercises you’ll love. They’re also a great place to meet new people – lots of people come on their own to exercise classes and leave with a group of new friends!

Pilates – St Andrews Church, Wednesdays, 3:00 – 4:00, With Qualified Instructor Karen Holmquist

Pilates is an excellent way to reduce your risk of falling. Its slow, measured movements, strengthening poses and focused breathing help you improve your balance, flexibility, stability and strength as well as giving you a sense of well-being and enhanced quality of life.

Regular physical activity in later life is important for so many reasons – not only will your health improve, but you’ll also meet new people. There’s something to suit everyone at Age Concern Fuengirola Mijas & Benalmadena.

Getting To St Andrews Church – Oficina 1, Edificio Júpiter, Avenida Nuestro Padre Jesús Cautivo,44 Los Boliches 29640, Fuengirola, Málaga

Train The Renfe Service C1 From Fuengirola to Malaga the station stop is Los Boliches and it is a short walk to St Andrews.

Bus M-120 the nearest station stop is Rotonda Del 600 and it is a short walk to St Andrews.

Car Limited parking is available directly outside St Andrews alternatively paid parking can be found a short walk away at the Supercor Store.