5
Staying active
and
on your feet
4. Heel raise
• Helps with walking and climbing stairs
• With fngertips on something solid to help balance, lift both heels
off the foor and stand on your toes for 3 seconds, then slowly
lower your heels to the foor.
• Repeat 5 times.
5. 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.
6. 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.