So this next exercise
is a little harder.
Just make sure you sat
in a study chair
that won't move.
Either pop your arms
over your chest
or have them out
in front of you.
Feet out in front
and all in one slow movement,
you're going to move
up into standing.
Lower and sit back down again.
That's right.
And then we'll keep going.
So to make this exercise harder,
you could move your feet
further away,
try it from a lower chair
or increase the number
of repetitions.
So place your feet further away,
and now let's try it from there.
- Ready?
- Yep.
This exercise can also be used
as a form of aerobic exercise.
Try missing out
your 30 second rest
and count your movements.
As your back retouches
the chair,
count one and keep going.
So to make this exercise easier,
you could have your feet
further underneath you,
try a higher chair,
reduce the number of repetitions
or if necessary,
use your arms to help you.
But try and let your
legs do most of the work.
So pop your feet underneath you
and let's try again.
Is that better?
Whole lot.
Next set of exercises
are very good
for your balance and mobility.
During the same exercise
as before,
we're going to stand up,
step forwards with your left leg
bring it back to level
with the right leg,
sit back down
and then repeat the action
again with your right leg.
- Okay.
- Now you have a go.
Perfect.
Can do that to a bit
of music as well?
Absolutely.
So if you find the sit to stand
part of that exercise difficult,
you can just do the exercise
from standing.
In standing, step your
right leg forwards, back,
out to the side, back,
and repeat on the other leg.
Out to the side and back.
And then you keep going.
- You have a go.
- Okay.
That's it.
Now, the left leg.
That's right.
Not bad.
So here's one more alternative
to the balance work in standing.
Once you're stood,
swing your opposite arm to leg
forwards and back
and keep this going.
Now you have a go.
That's it.
You keep that going.
And finally,
if you're feeling really strong,
try sitting to standing,
holding a weight like a book.
Okay.
Have a go yourself.
- Like that?
- That's perfect.
Keep going, see how you find it.
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