Heel to toe standing / walking
- Helps keep balance when you have to walk through a narrow space
- With fingertips on something solid to help balance, stand heel to toe, bend your knees slightly and keep still for 10 seconds.
- Vary the exercise with feet close together and one foot halfway in front of the other.
- Upgrade the exercise by walking slowly, placing your heel to touch the toe of the other foot.
- Helps with climbing stairs and getting in and out of cars and buses.
- With fingertips on something solid to help balance, lift a knee to hip level and hold it for 5 seconds.
- Repeat with the other leg.
- Then repeat 8 times.
Side leg raise / sideways walking
- Improves stability when you have to take weight on one leg, and helps you step sideways to avoid tripping.
- With fingertips on something solid to help balance, stand on one leg and raise the other sideways, holding it for 5 seconds.
- Repeat 8 times.
- Then do it with the other leg.
- Extend to walking sideways with slow steps alongside a bench or table.
Stepping up a step
- Improves stability on steps, paths and uneven surfaces.
- Holding onto a rail, go up and down a single step.
- Repeat 5 times.
Sit to stand
- Helps with getting up and down from a chair or toilet, and in and out of the car.
- Stand up slowly from a chair, keeping your knees slightly apart. To make it harder, cross your arms in front of your chest or hold them out in front of you at shoulder height.
- Then lower yourself back down into the chair.
- Repeat 5 times.
- If this is too strong for your knees, start off using a chair with armrests to push off from.
Home Based Balance & Strength Exercise Videos
Home based strength and balance exercises
Side Leg Raise - Sideways Walking
Sit To Stand
Stepping Up A Step
Find an Exercise Program
Dealing with Barriers and Setbacks