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GET HEALTHY/ STAYHEALTHY EXERCISE, the Best Medicine Certified Personal Trainer Bill Linaker laughingly says, "Exercise is called a 'work -out' for a reason. If it was fun they'd call l it'Bingo'." Trainer Tg Bill, who was °'mot mentored by Jack Bill Linake'' C.P.T. LaLane, designs and rums senior exercise classes for elders in West Hawaii. "You are never too old to begin," Trainer Bill advises, "Just start slow and do your warm -up exercises first." To be safe at home, you need to be able to get up and down from your chair safely, and up off the floor if you should fall, so begin with strengthening the most essential "get up" parts of your body, your legs and back. Here are a few simple exercises to get you started, all using a solid dining room chair (no swivel chairs!) on a rug or other non -slip surface. (You may want to position your chair next to a sturdy table or chair you can lightly hold for balance as you get started) Ph— Credit: koh Tliornp ,, Strengthen Those Legs 1. Sit Downs: Sit slightly forward in the chair, your feet on the floor shoulder -width apait and close to the chair legs. Now lean slightly forward and, pushing mostly from your heels, stand up. Pause, then sit down as smoothly as you can. No Plopping. You may need some L elp from your arms to get started on this movement but stick with it and soon you'll be strong enough to do this gracefully & legs only. Repeat 5 — 15 times. 2. Seated Leg Extensions: From a regular seated position in your chair, lift your right foot up until your right leg is straight out. Now lift your leg up a few inches and lower back down, bend the knee returning your foot to the floor. Repeat this motion with your left foot, then repeat alternately 5 -15 times each leg. 3. Standing Leg Curl: Holding on to the back of your chair, raise your right foot towards your buttocks and then lower your right foot back to the floor. Make sure when you lift your foot that you keep your bending knee in line with your stationary knee. Repeat with your left leg, then repeat alternately 5 —15 times. 4. Standing Side Kicks: Holding on to the back of the chair, lift your right leg straight out to the side as high as you can. Lower to the starting position. Repeat with your left leg, then repeat alternately 5 — 15 times. 5. Standing Heel Raises: Holding on to the back of your chair, raise up onto both your tip -toes and slowly lower. Repeat 5 -15 times. Strengthen Those Abs 1. Seated Trunk Twist: Sit forward in your chair as tall and straight as you can. Don't slump or lean forward. Now, put your hands on your tummy and pull in your tummy as much as you can. Twist at the waist to the right and to the left. Stay tall! Repeat 5- 15 times. 2. Seated Alternate Leg Raises: Sit way forward in your chair and lean back so that your shoulders rest on the chair back and your legs are straight in front of you. With your knees slightly bent, lift your right leg as high as you can and slowly lower it back to the floor. Repeat with your left leg, then repeat alternately 5 —15 times. 3. Seated Chair Sit -Ups: Sitting in your chair in the same position as for leg raises, bring your arms forward until you are sitting up straight in the chair. Then return slowly to the starting position. Repeat 5 — 15 times.