Physical exercise for strength and balance

FourthEstate
March 7, 2021
October 26, 2021

This video is based on information from the guide ‘Get Up and Go’ created by Saga in association with the Chartered Society of Physiotherapy and Public Health England

Read a transcript of this video:

Staying physically active doesn’t have to mean running marathons; gentle, low-impact movements can make all the difference.

Gardening, housework, T’ai chi and yoga are all good ways of staying active, but a regular exercise routine can also be beneficial.

In this video we’ll share some simple exercises you and the person you care for can do two or three times a week to maintain strength and balance. All you’ll need is supportive shoes and a comfortable, sturdy chair.

Heel Raises

Standing up, with one hand on the back of the chair, lift your heels off the floor, taking the weight onto your big toes. Hold for three seconds then slowly lower back down. Repeat 10 times.

Toe Raises

Standing up, with one hand on the back of the chair, lift your toes off the floor, taking the weight onto your heels. Hold for three seconds then slowly lower back down. Repeat 10 times.

Sit to stand

Sit up at the front of the chair with your feet back. Leaning forwards slightly, stand up. With the backs of your legs touching the chair slowly lower yourself back down. Repeat 10 times.

Heel-toe stand

Standing up, with one hand on the back of the chair, put one foot directly in front of the other in a straight line. Look ahead, lift your hand off the chair and balance for 10 seconds. Stand normally for a moment then repeat with other foot forward.

Heel-toe walking

Standing up, with one hand on a stable surface like a kitchen counter, walk forwards, placing one foot directly in front of the other. Looking ahead, walk ten paces, then turn around and repeat in the opposite direction.

One-leg stand

Standing up, with one hand on the back of the chair, lift one leg off the floor. Don’t lock the knee on your supporting leg and keep your posture upright. Hold for 10 seconds, then repeat with the other leg.

You can find more tips on exercise later in life at Public Health England. For more information about physical health, explore more of our Virtual Carers’ Centre.

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