Exercises Walking Steadiness

Download as pdf or txt
Download as pdf or txt
You are on page 1of 3

Exercises That May from two hands to one, and eventually do the

exercise without using your hands to push off.


Improve Walking
Steadiness
Calf Raises
If your walking steadiness is low or very low and
you’d like to improve it, talk to your doctor, who
can provide you with a set of strength and balance
exercises tailored to you or refer you to an
exercise programme shown to reduce fall risk. You
may also receive guidance on how often you
should do the exercises.

These sample exercises can give you a sense of


what to expect.

Sit to Stand
Jhon, Fitness+ Trainer

1. Stand near a sturdy table or chair with your feet


shoulder-width apart and look straight ahead.

2. Hold on to the table or chair for support.

3. Raise your heels off the floor and rock forwards


onto your toes.

4. Lower your heels to the ground.

Repeat 10 times.
As you get stronger and your balance improves,
you can do the exercise without a table or chair.
Molly, Fitness+ Trainer

1. Sit on a sturdy chair with your knees in line with


your hips and your feet facing forward.

2. With your hands on the sides of the chair, lean


forward while keeping your back straight.

3. Push off with both hands to stand up.

4. To sit down, bend your knees, hinge at your


hips, reach your hands to the chair, slowly
lower your hips and sit on the chair.

Repeat 10 times.
For more support, you can place the back of the
chair against a wall. And as you get stronger, go

Health Page 1 of 3

Hip Abduction Heel-Toe Walking

Molly, Fitness+ Trainer LaShawn, Fitness+ Trainer

1. Stand near a sturdy table or chair with your feet 1. Stand near a sturdy table, chair or wall with
shoulder-width apart and look straight ahead. your feet shoulder-width apart and look
straight ahead.
2. Hold onto the table or chair for support.
2. Hold onto the table, chair or wall for support.
3. Keeping your legs straight, shift your weight to
one leg and lift the other leg out to the side 3. Place one foot directly in front of the other,
about 10–15 centimetres or as high as you can heel to toe, to form a straight line, as if you’re
without tilting your hips. walking on a tightrope.

4. Lower your leg back down. 4. Step forward, placing the back foot in front in
the same way, heel to toe.
Repeat 10 times with each leg.
As you get stronger and your balance improves, 5. Continue for 10 steps.
you can do the exercise without a table or chair. Turn round and repeat 10 times.

Health Page 2 of 3

Walking and Turning Round

LaShawn, Fitness+ Trainer

1. Stand with your feet shoulder-width apart and


look straight ahead.

2. Walk at your regular pace for 10 steps.

3. Turn round clockwise.

4. Walk back to your starting position.

5. Turn round anticlockwise.

Repeat 10 times.
As you walk and turn, your path should create a
figure of eight.

Health Page 3 of 3

You might also like