Falls Fit Exercises

The following exercises are beginner levels for you to try at home. You must ensure that you have some form of support around you (such as a chair, walking frame or countertop). If you live alone, then make sure you have a phone or life alarm nearby just to ensure extra safety.

1. Sit To Stand

Sitting up tall close to the front of your chair, place your feet slightly back behind your knees, keep your legs hip-width apart and if you can, cross your arms. Lean forward and stand up tall. Then, step back until you feel the chair touching the back of your legs. Slowly, push your bum back as far as you can and bend your knees until you are seated.

Repeat 10 times.

This will strengthen the muscles in your thighs and bottom to help you getting up and down from low positions.

2. Heel Raises

Holding onto your support, stand tall with your feet hip-width apart. Slowly push up onto the balls of your feet, whilst keeping your weight in your big toe. Then, slowly as you can, lower your heels to back to the ground. To make this more difficult, try completing the same movement but on one leg at a time.

Repeat 10 times.

This will help to strengthen your ankles and calves to improve your walking.

3. Toe Raises 

Holding onto your support, stand tall with your feet hip-width apart. Slowly, lift the balls of your feet from the floor, placing your weight into your heels. Make sure you are not sticking your bum out or rocking your body during this. 

Repeat 10 times.

This will help to strengthen your ankles and shins to improve your walking.

4. Heel Toe Stand 

Holding onto your support, stand tall with your feet hip-width apart. Place one foot directly in front of the other so that your feet are in a straight line. Ensure that the heel of your front foot is touching the toe of your back foot. Keep your head up and focus on an object to maintain your balance. To make this more difficult, begin by reducing your grip on the support. Start with removing a couple of fingers, so that you are not holding on with your whole hand. Then, if you can, let go of the support altogether whist you maintain this position.

Repeat 10 times.

This will improve your static balance to help you feel more steady.

5. Heel Toe Walking

Holding onto your support, stand tall with your feet hip-width apart. Walk ten steps forwards, placing one foot directly in front of the other, so that your heel and toe is touching with every step. Keep your head up and try to keep a slow, steady rhythm throughout. To make this more difficult, begin by reducing your grip on the support. Start with removing a couple of fingers, so that you are not holding on with your whole hand. Then, if you can, let go of the support altogether whist you complete this movement. 

Repeat 10 times.

This will improve your dynamic balance to help you feel more steady when moving around. 

6. One Leg Stand 

Holding onto your support, stand tall and balance on one leg, keeping your supportive knee soft. Look straight ahead and focus on an object. To make this more difficult, begin by reducing your grip on the support. Start with removing a couple of fingers, so that you are not holding on with your whole hand. Then, if you can, let go of the support altogether whist you complete this movement.

Repeat 10 times.

This will improve your balance, helping you feel more steady when you are standing still or walking.

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