4 easy exercises you can do at home to keep you on your feet
These simple exercises are designed to help you maintain and improve your balance and muscle strength. They will improve your mobility and help you stay confident and independent on your feet.
Before you get started, make sure you are wearing comfortable clothing and supportive footwear. Check that you’re exercising in a safe environment with nothing to trip or fall over, and make sure anything you use for support is sturdy and secure.
To ensure your safety, please contact your general practitioner (GP), specialist or physiotherapist before attempting these exercises.
Lie down on your bed with your knees bent and arms by your sides.
Squeeze and lift your bottom up away from the surface.
Hold 1–2 counts and lower your bottom back down.
Make sure you don’t overuse your arms, and be sure to stop if you experience back pain doing this movement.
Sit in a chair with armrests.
Stand up from the chair using the arms slightly to help you push up.
Sit back down again using the arms to slightly help.
Make sure you move gently and avoid swinging yourself up. Don’t push your hips forward or push back against the chair. If you feel pain in your knees or any discomfort, stop the exercise – it’s important to listen to your body.
Stand in front of a sturdy support such as a kitchen bench.
Hold on with your fingertips. For extra stability, hold on firmly with both hands.
Keep your knees and back straight.
Push up onto your toes.
Hold and repeat.
Avoid rolling your ankles in or out, or bending at the knees.
Hold onto a sturdy support.
Step sideways keeping feet pointing forwards.
Step sideways for 3 steps (or as many that feel safe).
Return to starting point.
Make sure you hold your support and look straight ahead – don’t look down. And remember to keep your feet pointing forwards instead of twisting or turning your hips
What about walking?
Walking has many benefits for people of all ages. It can improve our health and wellbeing in many ways, by*:
strengthening our muscles
supporting our joints
helping balance and stability
improving energy levels.
Chat to your GP about how you can safely start to include walking in your daily activity.
Build confidence and stay on your feet
If at any time you experience pain or discomfort please let you doctor or physiotherapist know so that your exercises can be adjusted.
If you experience chest pain, dizziness or severe shortness of breath, please seek medical attention immediately.
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