Staying physically
active is the
single most
important thing
we can do to
stay well and
independent.
4
Staying active
and on your feet
1. Heel to toe standing / walking
• Helps keep balance when you have to walk through a narrow space
• With fngertips on something solid to help balance, stand heel to toe, bend
your knees slightly and keep still for 10 seconds.
• Vary the exercise by walking slowly, placing your heel to touch the toe of
the other foot.
2. Knee raises
• Helps with climbing stairs and getting in and out of cars and buses
• With fngertips 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.
3. 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 fngertips 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.
Exercise at home
The following balance and strength exercises are easy to do at home. Make sure
you have a chair, benchtop or wall nearby for support when you try them. Once
you become more confdent, you can hold for longer or increase the number of
repetitions. Use smooth movements when performing these exercises and take
your time.