{"id":540870,"date":"2026-04-20T10:40:26","date_gmt":"2026-04-20T10:40:26","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/540870\/"},"modified":"2026-04-20T10:40:26","modified_gmt":"2026-04-20T10:40:26","slug":"shes-98-and-trains-4-times-a-week-these-9-exercises-keep-her-strong-and-mobile","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/540870\/","title":{"rendered":"She\u2019s 98 and trains 4 times a week \u2013 these 9 exercises keep her strong and mobile"},"content":{"rendered":"

Austrian-born Ilse<\/a> is remarkably active for a 98 year old. Despite undergoing meniscus (knee cartilage) surgery and breaking her hip last year, Ilse works out<\/a> four days a week, walks her dog daily and loves chair yoga<\/a> at the Y, says fitness coach and yoga and Pilates<\/a> instructor Lauren Ohayon<\/a>,<\/p>\n

‘She told me that she began to be physically active after her husband died \u2013 when she was in her 60s,’ Ohayon adds, highlighting that it’s never too late<\/a> to commit to a movement routine.
<\/p>\n

Equally admirable is Ilse\u2019s strength of spirit. After fleeing Austria aged 11 on a Kindertransport to London during the Nazi annexation, and leaving her entire family behind in Auschwitz, she now lives with \u2018serious passion\u2019 as an activist, arts supporter and lover of science, Ohayon continues.<\/p>\n

To complement her weekly routine, Ilse also practises nine movements to help her reach her full physical capacity and prevent injury<\/a>. \u2018After surgery, staying mobile and functional is crucial to support recovery,\u2019 explains Sarah Campus<\/a>, PT and founder of LDN MUMS FITNESS.<\/p>\n

\u2018These exercises improve strength, coordination and confidence, while training movement in multiple directions \u2013 which is key for safer, more independent daily living,\u2019 she says. <\/p>\n

Ilse’s 9-move mobility routine1. Sit to stand \"Image<\/p>\n

Perform 10 reps<\/a><\/p>\n

a) Stand in front of a chair with feet about hip-width apart. Sit down on the chair, keeping your back straight and feet on the floor.<\/p>\n

b) Rise to a full standing position, extending your hips and knees. If necessary, hold a chair, cane or wall, suggests Ohayon. <\/p>\n

\"Image<\/p>\n

Perform 10 reps<\/p>\n

a) Follow the same movements as a sit to stand, but with a band around your knees.<\/p>\n

b) Press your knees outward as you stand up.<\/p>\n

3. Staggered-stance balance\"Image<\/p>\n

Hold for 1 min<\/p>\n

a) Put one foot in front of the other and balance as best you can with hands off the chair. <\/p>\n

\"Image<\/p>\n

Perform 5 reps<\/p>\n

a) Walk backwards for 10 steps.<\/p>\n

5. Controlled floor transfer\"Image<\/p>\n

a) Ohayon instructs that you can use any assistance required. Follow Ilse by getting onto all fours from a standing position.<\/p>\n

b) Roll onto your left hip so you’re resting on the floor.<\/p>\n

c) Shift your weight onto both hips evenly and lie down. <\/p>\n

6. Single-leg or regular glute bridge\"Image<\/p>\n

Perform 6 reps on each leg<\/p>\n

a) Lie on your back with your knees bent, feet flat on the floor, hip-width apart and close to your glutes. If you’re doing the single-leg variation, extend one leg straight out. <\/p>\n

b) Engage your core<\/a> muscles to stabilise your spine and then press through your heels and squeeze your glutes<\/a> as you lift your hips off the ground upwards. Keeping your shoulders, hips and knees in a straight line, hold the top position for a moment. Don’t let your back arch or knees collapse. <\/p>\n

c) Slowly lower your hips back down to the starting position with control. <\/p>\n

7. Figure of 4 stretch\"Image<\/p>\n

Hold for 30 secs on each side<\/p>\n

a) Lie on your back with knees bent and feet flat on the floor. <\/p>\n

b) Place your left ankle over the right knee. <\/p>\n

c) Hold the back of your right leg with both hands and pull it towards your chest until you feel a stretch in your right glute. <\/p>\n

8. Get up from the floor\"Image<\/p>\n

a) Start lying down and, engaging your core and using your arms<\/a> to support you, raise yourself to a seated position. <\/p>\n

b) Roll onto your side hip and come onto all fours. <\/p>\n

c) Bring one knee forward so you’re in a half-kneeling position. Then place both hands on the floor or your knees, pushing off this front foot to raise your other foot to standing. <\/p>\n

9. Lateral step\"Image<\/p>\n

Perform 6 reps on each side<\/p>\n

a) Stand on one side of an imaginary or real line. <\/p>\n

b) Step over it with one foot, then the other, ending with both feet together on the other side. <\/p>\n

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength \u2013 while also improving your power, posture, coordination and balance \u2013 with WH COLLECTIVE coach Izy George\u2019s 4-week core challenge. Download the Women\u2019s Health UK app to access the full training plan today.<\/p>\n

Get the app<\/a><\/p>\n

\"izyRelated Stories\"Headshot\"Headshot<\/p>\n

Sarah Campus is a highly qualified women’s PT, Nutrition Coach, Running Coach, Distance Runner, mum of 3 and founder of LDN MUMS FITNESS.<\/p>\n

She’s the host of the Soho House Run Club in Chiswick and a STRAVA and TOMMY’s marathon coach and ambassador. She specialises helping non-runners get into competitive distance running.<\/p>\n

As a fitness and holistic wellness expert, Sarah regularly features on TV and in Magazines, offering tips and advice to keep the whole family healthy and active.<\/p>\n