Simple strength

Here are four simple exercises to make your muscles stronger. You only need a chair, a wall and two bottles of water. Try to do exercises like these on two or more days a week. Keep breathing. Stop if anything hurts, or if you feel dizzy.

First, sit to stand. Put the chair against a wall so it cannot slide. Sit near the front of the chair. Put your feet flat and a little apart. Lean forward a little. Stand up slowly, using your legs. Look straight ahead. Keep breathing. Breathe out as you stand up. If this is hard, push up with your hands on your thighs. Sit down slowly. Use your hands to guide you if you need to. (pause) Do this five times. (long pause)

Next, the wall press-up. Stand on a floor that does not slip. Stand an arm's length away from a wall. Put your hands flat on the wall at shoulder height. Keep your back straight. Slowly bend your elbows and bring your chest towards the wall. Push back slowly until your arms are straight. Breathe out as you push. To make it easier, stand a little closer to the wall. (pause) Do this five times. (long pause)

Now, heel raises. Stand behind a chair, or at a kitchen counter, and hold on. Slowly rise up onto your toes. Slowly lower your heels to the floor. Keep holding on if you feel unsteady. (pause) Do this five times. (pause) You can also do this sitting down: lift your heels so your knees rise, then lower them. (pause)

Last, arm curls with water bottles. Sit or stand tall. Hold a bottle of water in each hand. You can use smaller bottles, or no bottles. Keep your arms by your sides, palms facing forward. Slowly bend your elbows and bring the bottles up to your shoulders. Lower them slowly. (pause) Do this five times. (pause)

Well done. When this feels easy, do a few more of each.