LIFESTYLE NEWS - Michael H Botha, biokineticist at Anine van der Westhuizen Biokineticist in George has taken over the fitness column for The best side of 60 to inspire readers to keep fit, strong and healthy. Exercise is not only advantageous for the body, but it also keeps the brain alert and enhances one's mood. So keep up with these exercises and you will feel the difference!

As we grow older, we tend to lose muscle mass due to decreased physical activity. With decreased muscle mass, we lose strength and power to do our daily activities effectively.

Our core muscles are the most important muscles in our body and we need to keep them strong. A strong, active core leads to improved posture and balance, decreased postural pain and an increase in overall quality of life. Weak core stability can lead to lower back pain, upper back pain, hip pain, neck pain and even pain in the extremities, mainly because the body is not aligned properly.

You can strengthen your core by doing the following exercises daily, while following these instructions carefully:
• Do not push your lower back into the ground at any stage during the exercise.
• Softly pull the part of your belly below the belly button in 1cm and hold it there throughout.
• The lower back must be motionless during the whole exercise - this shows you can control the movement.

Do the following exercises at least once a day, keeping the above-mentioned instructions in mind.

Breathing
Be sure to breathe normally during the exercises - breathing out to lift and breathing in to go down.
Also make sure all movements are slow and controlled and stop the exercise immediately if any lower back pain sets in while doing these exercises.

Next week I will focus on balance and posture, which is very important in preventing falls and staying pain free.
Enjoy your exercise and let's stay young!


Abdominal chest lift with rotation: The starting position for this exercise is exactly the same as for the previous one. Lift up the ribcage, but this time lift one shoulder slightly higher than the other while rotating your left shoulder towards the right knee and then slowly back down to the starting position. Repeat 20-30 times and repeat the exercise, rotating to the other side, i. e. your right shoulder towards your left knee.


Abdominal chest lift: The starting position. Make sure your hands support the weight of your head and that you are not pushing your lower back into the ground.