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Health - Exercises That May Improve Walking Steadiness

This document provides instructions for several exercises that may improve walking steadiness: calf raises, sit to stand, hip abduction, and heel-toe walking. Each exercise is described in 3 to 4 steps and recommends completing 10 repetitions while using support as needed and working to perform the exercises without assistance as strength and balance improve.

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Dana Smoleanu
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686 views2 pages

Health - Exercises That May Improve Walking Steadiness

This document provides instructions for several exercises that may improve walking steadiness: calf raises, sit to stand, hip abduction, and heel-toe walking. Each exercise is described in 3 to 4 steps and recommends completing 10 repetitions while using support as needed and working to perform the exercises without assistance as strength and balance improve.

Uploaded by

Dana Smoleanu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Exercises That May Improve Calf Raises

Walking Steadiness
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.

Jhon, Fitness+ Trainer

Sit to Stand
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


Hip Abduction
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
Molly, Fitness+ Trainer
from two hands to one, and eventually do the
exercise without using your hands to push off.
1. Stand near a sturdy table or chair with your feet
shoulder-width apart and look straight ahead.

2. Hold onto the table or chair for support.

3. Keeping your legs straight, shift your weight to


Health Page 1 of 2

one leg and lift the other leg out to the side about Walking and Turning Round
10–15 centimetres or as high as you can
without tilting your hips.

4. Lower your leg back down.

Repeat 10 times with each leg.


As you get stronger and your balance improves,
you can do the exercise without a table or chair.

Heel-Toe Walking

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.
LaShawn, Fitness+ Trainer
As you walk and turn, your path should create a
figure of eight.
1. Stand near a sturdy table, chair or wall with
your feet shoulder-width apart and look straight
ahead.

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

3. Place one foot directly in front of the other,


heel to toe, to form a straight line, as if you’re
walking on a tightrope.

4. Step forward, placing the back foot in front in


the same way, heel to toe.

5. Continue for 10 steps.

Turn round and repeat 10 times.

Health Page 2 of 2


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