staying active booklet

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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.

Knee raises

  • 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.

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