Avoid Atrophy!Gentle strength and balance
Balance and steadiness
2 rounds · about 6 min each
Two short rounds of balance practice and ankle strength. Do it beside a counter or sturdy chair. Five to six minutes a round.
Round 1: Equipment: Sturdy chair. No equipment listed.
Round 2 (later requirements): Equipment: Sturdy chair.
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Get reminders for this routineThe rounds
Round 1: Standing balance
Go through the moves 2 times. Keep a hand near something solid.
- Side-to-side weight shift10
Equipment: Sturdy chair.
How to do it
Stand with feet hip-width apart, a hand near a chair. Shift your weight onto one foot, lifting the other slightly, hold a moment, then shift to the other side.
Find a video - Heel-to-toe stand20 sec each side
Equipment: Sturdy chair.
How to do it
Stand with one foot directly in front of the other, heel touching toe, a hand near a chair. Hold, then switch which foot is in front.
Stay within reach of something solid.
Find a video - Single-leg stand15 sec each side
Equipment: Sturdy chair.
How to do it
Stand beside a chair or counter with a hand on it. Lift one foot off the floor and hold. As it gets easier, lighten your grip.
Always stay within reach of something solid.
Find a video - Heel-to-toe walk10
No equipment listed.
How to do it
Walk in a straight line, placing the heel of each step directly in front of the toes of the other foot. Do it beside a counter or wall.
Keep a hand near a wall or counter.
Find a video
Round 2: Ankles and hips
Go through the moves 2 times. Keep a hand near something solid.
- Calf raise12
Equipment: Sturdy chair.
How to do it
Hold a chair or counter. Rise up onto the balls of both feet, pause, and lower slowly.
Find a video - Toe raise12
Equipment: Sturdy chair.
How to do it
Stand holding a chair, or sit. Keep your heels down and lift your toes and the front of your feet toward your shins. Lower slowly.
Find a video - Standing side leg raise8 each side
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your toes forward, lift one leg out to the side a few inches and lower it slowly.
Find a video - Clock reach5 each side
Equipment: Sturdy chair.
How to do it
Stand on one leg beside a chair. Reach the other foot out to tap the floor in front, to the side, and behind, like points on a clock, returning to centre each time.
Hold the chair as much as you need.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.