A study was done by physiotherapist Nishad Abdul Latheef Majida on a group of seniors over the age of 65. The seniors were given a core-strengthening exercise program for six weeks, and the overall results demonstrated that the core-strengthening program improved functional mobility, improved balance, and decreased the risk for falls.

The journey towards self-sufficiency starts here: Discover how to grow your favorite crops, even if you have zero gardening experience and limited space. Have you always dreamed of cultivating your own lush garden, but you’re worried about the lack of space or skills required? Would you like to grow your own organic food, create healthful herb concoctions, and liven up your home with beautiful flowers, but you don’t know where to start? So if you’re uncertain on how to start gardening - relax. There’s an innovative solution for all newbie gardeners - grow bag gardening.

I only try on one of Nina’s pristine white dresses once. Just to see what it’s like. But she soon finds out...and by the time I realize my attic bedroom door only locks from the outside, it’s far too late. But I reassure myself: The Winchesters don’t know who I really am. They don’t know what I’m capable of....

It's 1949. When war veteran Aloysius Archer is released from Carderock Prison, he is sent to Poca City on parole with a short list of dos and a much longer list of don'ts: do report regularly to his parole officer, don't go to bars, certainly don't drink alcohol, do get a job - and don't ever associate with loose women. The small town quickly proves more complicated and dangerous than Archer's years serving in the war or his time in jail.

Matthew Keating, a one-time Navy SEAL—and a past president—has always defended his family as staunchly as he has his country. Now those defenses are under attack. A madman abducts Keating's teenage daughter, Melanie—turning every parent's deepest fear into a matter of national security. As the world watches in real time, Keating embarks on a one-man special-ops mission that tests his strengths: as a leader, a warrior, and a father.

With the help of a powerful computer system, Alison Shaw and her team are preparing to translate the first two-way conversation with the planet's second smartest species. But the team discovers much more from their dolphins than they ever expected when a secret object is revealed on the ocean floor. One that was never supposed to be found.

One small handwritten letter, sent from a dark, remote corner of the planet and lost in the system for 60 years, is about to change the entire human race. Outside Denver, Colorado, Joe Rickards stands over a small aircraft wreckage, studying burnt remains still smoldering in a field of freshly fallen snow. He's an investigator for the NTSB, working to carefully roll back the last several hours and identify the cause of the accident. But this time, he can't.

Everyone has secrets, and Rachel Holloway is no exception. She’s worked hard to keep the past where it belongs: dead and buried. And so far, she’s been very successful. But now the small newspaper where she works wants to produce a podcast on a cold case: the disappearance 12 years ago of young Molly Forster. Some secrets should never see the light of day, and, as far as Rachel is concerned, whatever happened to little Molly is one of them.

You think you know the truth about the people you love. But one discovery can change everything.... Eight-year-old Billy goes missing one day, out flying his kite with his sister Rose. Two days later he is found dead. Sixteen years on, Rose still blames herself for Billy's death. How could she have failed to protect her little brother? Rose has never fully recovered from the trauma, and one of the few people she trusts is her neighbour Ronnie, who she has known all her life.

Claudia Morgan-Brown finally has it all. Pregnant with a much-wanted first baby of her own, she has a happily established family of two small step-sons and a loving husband with a great career. But she is also committed to her full-time job as a social worker, and her husband travels often. So when Claudia hires Zoe to help her around the house in anticipation of the baby’s arrival, it seems like the answer to her prayers.

My husband was not a monster. No matter what they say.... The day my husband, Michael, stepped in front of a lorry after being questioned by the police, my world fell apart. He was devoted to me and our six-year-old daughter. But they’d connected him to the disappearance of a young mother from our tiny village.

He left the West at the age of seventeen, leaving behind a rootless past and a bloody trail of violence. In the East he became one of the wealthiest financiers in America—and one of the most feared and hated. Now, suffering from incurable cancer, he has come back to New Mexico to die alone. But when an all-out range war erupts, Flint chooses to help Nancy Kerrigan, a local rancher. A cold-eyed speculator is setting up the land swindle of a lifetime, and Buckdun, a notorious assassin, is there to back his play.

When good girl Margo Connelly becomes Lamar "Striker" Jennings's latest assignment, she knows she's in trouble. And not just because he's been hired to protect her from an underworld criminal. The reformed bad boy's appeal is breaching all her defenses, and as the threats against her increase, Margo isn't sure which is more dangerous: the gangster targeting her, or the far-too-alluring protector tempting her to let loose.

A teacher goes missing under suspicious circumstances and a man is murdered at a local reservoir. For Detective Robyn Carter, there's no obvious link between the cases. But as she starts to delve into them, her investigations lead her to Abigail, perfect wife and mother to beautiful little Izzy. What was Abigail's connection to the victims? And why is she receiving threatening messages from an anonymous number?

Building your own home is a sizable task and, of course, when it’s been your dream for so long, you want things to be right. But this doesn't have to leave you frozen in your tracks. Building a house is just like any other great journey—it unfolds one beautiful (and sometimes, tiny) step at a time. The good news is that what this path of tiny steps looks like is very clear and straightforward. Finally, a specific and detailed guide to help you maneuver these first steps and get your land ready for the build is here!

Claudia Morgan-Brown finally has it all. Pregnant with a much-wanted first baby of her own, she has a happily established family of two small step-sons and a loving husband with a great career. But she is also committed to her full-time job as a social worker, and her husband travels often. So when Claudia hires Zoe to help her around the house in anticipation of the baby’s arrival, it seems like the answer to her prayers.

Emily Klein doesn’t know she has killed her husband until the day of his funeral. At first, signs point to a tragic accident. Yet, as Emily pieces together the events before his death - events which led to her own memory loss - she begins to suspect that her husband’s death may have been the result of more than a terrible twist of fate.... But the accident is only the beginning. Because while Emily’s physical scars will heal, the trauma of the accident has awakened old ghosts. She hears strange sounds, catches things that can’t possibly be there in the corner of her eye.

Alice: beautiful, kind, manipulative, liar. Clare: intelligent, loyal, paranoid, jealous. Clare thinks Alice is a manipulative liar who is trying to steal her life. Alice thinks Clare is jealous of her long-lost return and place in their family. One of them is telling the truth. The other is a maniac. Two sisters. One truth.

Dear Elizabeth, I've been watching you. I hope to see you...soon. Liz Cafferky is on the up. Rescued from her dark past by the owner of a drop-in centre for older men, Liz soon finds herself as the charity's face - and the unwilling darling of the Dublin media. Amidst her claustrophobic fame, Liz barely notices a letter from a new fan. But then one of the centre's clients is brutally murdered, and Elizabeth receives another, more sinister note. Running from her own ghosts, Liz is too scared to go to the police.

A body is discovered with her throat cut and her daughter believed missing. DCI Foster quickly sees parallels with the disappearance of a teenager three years earlier. With hopes fading, he calls on genealogist Nigel Barnes to piece together the links between the families of the two girls. The trail leads back to 1890, and a young couple fleeing a terrible crime in their past....

Jane Campbell avoids confrontation at all costs. Given the choice, she'll always let her husband, Leon, a best-selling thriller author, fight their battles. She'd prefer to focus on the good things in life: precious days with her two young children, a steady and loving marriage, their mischievously playful cat Bonita, and her fulfilling job as a creative-writing teacher. In Jane's eyes, life is altogether sweeter than any individual bump in the road. But when Leon suffers a brutal attack, Jane has to finally face reality.

Six months ago, Charlotte almost lost everything. Now, she’s determined to keep her daughter, Elle, safe. So when local girls close to Elle in age and appearance begin to go missing, it’s her worst nightmare. Charlotte’s fears are confirmed when a frantic search becomes a shocking murder investigation. The girls’ bodies have been found - half-buried, and with traces of mud and wildflowers under their fingernails. As Charlotte’s obsession with keeping her daughter close pushes her marriage to the brink, local DI Madeleine Wood embarks on a gruelling search for the killer.

Kaitlyn Best is stuck in a rut. So when she discovers she's pregnant after a one-night stand with Alex, her school crush, she throws caution to the wind and accepts his offer to make a new life together in the depths of the Lake District, far from her home...and her demons. But Alex is not what he seems. And when Kaitlyn's world begins to crumble before her eyes, she realises she barely knows the man she has agreed to spend the rest of her life with.

Robin Ballantyne's life is finally coming together. After learning she was pregnant with twins and being abandoned by her irresponsible boyfriend, Adam, she's settling into life as a single mother. But one night, after putting the children to bed, she hears an argument and suddenly, a body falls past her window. Running outside, she finds the body of Paula Carmichael, a renowned activist.

On a remote Highland mountain, the body of Elaine Buxton is burning. All that will be left to identify the respected lawyer are her teeth and a fragment of clothing. In the concealed back room of a house in Edinburgh, the real Elaine Buxton screams into the darkness…. Detective Inspector Luc Callanach has barely set foot in his new office when Elaine’s missing persons case is escalated to a murder investigation. Having left behind a promising career at Interpol, he’s eager to prove himself to his new team.

Rose Grahame had everything Alex D’Arcy dreams of. A handsome husband, a stunning home and a baby boy with twinkling blue eyes and a smile that would brighten the darkest of days. It’s a stark contrast to Alex’s life - her dead-end job, her borderline addiction to drink and pills, her failed engagement and her cluttered flat. But the women’s lives are about to collide - and nothing will ever be the same again.

Dr Cat Lupo aches for another child despite the psychosis which marked her first pregnancy. So when Ruby Winter, a small girl in need of help, arrives in the middle of the night, it seems like fate. But as the events behind Ruby's arrival emerge - her mother's death, her connection to Cat - Cat questions whether her decision to help Ruby has put her own daughter at risk.

He's posted on your wall. He's following you on Twitter. He knows where you are right now.... When Amy receives an email from her older sister, Becky, announcing that she's off travelling and 'don't try to find me', she is worried. Becky would never do such a thing on a whim. Amy - who is recovering from an abusive relationship that has left her terrified of love - soon finds that Becky had started using online dating sites. Aided by Becky's neighbour, Gary, Amy sets about tracking down the men her sister had dated.

A violent rapist is attacking women, leaving them for dead on south London streets. When young policewoman Maeve Kerrigan responds to a domestic disturbance, she's horrified to stumble across the latest victim. But as a new recruit - and a female to boot - she'll have to face down not only her own nerves but rampant sexism from her colleagues if she wants to be taken seriously enough to even assist on the case.

'It's been 11 months since I sat in my teenage bedroom and my mundane life was cast into madness. I suppose you could argue it was a lot longer if you include the 30-year trip back to 1986.' After his miraculous weekend in 1986, Craig Pelling returned to a future he could never have envisaged. Even by his own hapless standards, his plans have spectacularly backfired. Does he face a bleak, lonely future, or does he try to seek answers? Either way, an emotional roller coaster beckons.