Fitness for the over 50s

Keeping fit can be a strenuous task for anyone, but as we get older, some movements can become more challenging. We have the inside scoop on the moves that will benefit people over the age of 50.

Assisted sit-ups will help to train your muscles as mobility is the main goal for this age group.

This style of sit-ups is simple. Sit on the ground with your knees at 90 degrees and find someone who will be able to hold your hands. Lower your torso until your mid back touches the ground lightly, and then rise back to the start. Keep the pace steady and avoid swift movements. Do this in sets of two to four and repeat 8 to 15 times.

One-foot balances will also give the over 50s some benefit in maintaining their mobility. Practice this movement by placing one finger on your bellybutton and one on the base of your sternum.

Stand tall and lift the two points apart to activate your core, then place your hands by your sides and slowly raise one leg and draw the thigh up horizontally. Hold the pose for 30-seconds and repeat in sets of two to four.

Supported lunges are said to be the ultimate leg mobility exercise which will bring you the most benefit and can improve your balance.

Put your balance to the test by placing your right hand on a sturdy object. Take a big step forward with your left leg. Lift your back heel off the ground while keeping your back heel grounded.

Make sure your front knee never passes over your front ankle. Lower your back knee towards the ground and lightly touch and push back up. For best results, complete two to four sets with repetitions of about eight to 15 for each leg.

An exercise to attempt to give you a whole-body workout are called medicine ball squat curl presses.

Grab a partner and stand one metre apart, facing each other. Have your partner one has place a medicine ball between their legs. Staying tall, with your gaze on the horizon, squat and pick the ball up, stand and then curl the ball up to under your chin with your arms bent.

Follow the reverse movement, lowering the ball to the ground, and then roll the ball across to your partner, who then completes the repetition, and try to keep a good speed. Complete two to four sets of six to 15 repetitions for each partner.

Do you have a favourite exercise? Share your suggestions in the comment box below.