SENSATIONAL

Eight weeks of exercise with personal fitness trainersAndrew Do (pictured) and Sean Reid helped 91-year-oldTom McClocklin get his golf swing back.how tokeep movingSean Reid and Andrew Dorecommend three keyexercises for seniors65 and older who do notrely heavily on mobility aids.Single leg balance engages the coreand legs and improves balance. Holdthe back of a chair, lift one leg andbalance on the other for five seconds.Ten to 15 repetitions per leg. Two tothree sets. Gradually increase thelength of time you balance on each legto 20 seconds. As you do, decreasethe number of repetitions, keeping thetime per leg to about one minute foreach set.Stand up and sit down to improvelower body strength. Sit down ina chair very slowly, in a controlledmotion and stand up for a second,then sit down again. Eight to 12repetitions. Two to three sets.Vacuum and kegel exercisesstrengthen pelvic floor muscles vital tocore stability. This helps with balanceand posture and reduces incontinence.For vacuums, pull navel towards thespine as far as possible while breathingnormally. For kegels, pull in and up.Hold two to three seconds and relax.Eight to 10 repetitions. Two to threesets.v5.1 2011 49