It's never too late to take up a simple exercise regime, finds STEPHEN LEWIS - and it could help you stay healthy, happy and independent into your old age

There's nothing like a little gentle exercise to keep those muscles loose and those joints from stiffening. Just because you're getting older doesn't mean you necessarily have to put up with being unable to comb your own hair, make a cup of tea or even reach that pot on a high shelf.

City of York Council, together with the North Yorkshire Specialist Health Promotion Service, is developing a series of simple exercises for older people designed to improve health, balance and mobility - and reduce the fear of falling.

In a pilot scheme now underway, they are being used with older people at five clubs in and around York - and the hope is that eventually the scheme can be extended.

But you don't need to come along to a club to get the benefit of these exercises. Many of them can be done in the comfort of your own home. Paul Ramskill, the city council's leisure officer for active lifestyles, said there were a range of exercises that could be done sitting in an ordinary straight-backed chair that would enable anyone aged 55-plus to help keep their joints and muscles loose and improve their co-ordination.

They could also help reduce blood pressure and decrease the risk of heart disease, he said. "A little simple exercise can keep you healthy, independent and active for longer - and you don't need to go down to the ym to do it," he said. "It is something you can do in an armchair."

Age Concern's Carol Knight, who has introduced the exercises into some of her day clubs, added: "They can help even with simple things like doing your hair. Not being able to do that can be a real indignity for an older person. With some simple exercises we can help keep flexibility in joints that will really help in daily life."

Residents of the Alex Lyons House residential home off Fifth Avenue agreed to demonstrate a few simple chair exercises for Evening Press readers. All can be done sitting upright in a straight-backed chair. Paul says exercise should be gentle. Never push yourself to the point where it hurts, and if you suffer from high blood pressure, heart disease, chest, back or joint problems, consult your doctor first.

Leg Extensions are good for keeping knees flexible. From the basic sitting position, straighten the right leg in front of you. Make sure you keep the back of your thigh on the chair seat. Hold this position for 5 seconds and relax. Repeat six times, then repeat entire sequence with the left leg

The Overhead Stretch is good for shoulder and back. Interlock the fingers over the head, with the palms of the hands facing upwards. Stretch slowly towards the ceiling, feeling a stretch in the fingers, arms and shoulders. Hold for five seconds and relax. Repeat five times.

Knee Raises are good for both knee and hip. Sit with the feet flat on the floor, then bend the right knee up towards the chest. Return to basic sitting position. Repeat six times with each leg.

OTHER EXERCISES

Finger Extensions, good for keeping the hands mobile. With arms resting on the arms of your chair, spread your fingers out as widely as possible, feeling a stretch in your fingers and the back of the hand. Hold for five seconds and relax. Repeat six times with each hand.

Wrist Rolling, good for keeping wrists flexible. Resting the arms on the arms of the chair with hands over the edge, slowly circle one wrist five times clockwise then five times anti-clockwise. Repeat with the other hand.

Shoulder Shrugs, good for the shoulder joints. From the sitting position with arms by the side of the body, shrug the shoulders upwards towards the ears. Relax and repeat six times.

If you would like more details about simple home exercises, contact Carol Knight at Age Concern on 627995 or Paul Ramskill on 644281. They have a number of handy instruction leaflets prepared by North Yorkshire Specialist Health Promotions Service which will help you get the most out of a little simple exercise. An SAE for would be appreciated.

PICTURE: Nancy Potter, 57, demonstrates the Biceps Curl, great for elbows and shoulders. Sit with the arms close to the body, with elbows bent at 90 degrees. Slowly curl the forearms up towards the shoulders, keeping the elbows tightly against the sides of the body. Return arms to original position and repeat six times.