Getting Started
Strength and balance
These five exercises will help strengthen your muscles and joints, and improve your balance. Before
you start, spend 5 minutes walking to warm up your joints and muscles (especially if doing these in
the morning).
Complete each these exercises in the suggested order and repeat once more. That means you will
complete each exercise at least two times.
Progressions have been included so that as you have room for improvement with these exercises.
After you have finished the exercises, follow the cool down and stretch guide.
Exercise 1: Calf raise
• Stand with your feet flat on the ground
• Keep your legs shoulder-width apart with toes pointing forward
• Raise yourself onto the tips of your toes, lower yourself back
down to the ground
• Keep your knees straight but not locked
• Start with 10-15 repetitions
Progressions
• Stand on a raised platform such as a book or stairs
• Lower your heels toward the floor until you feel a stretch in your
calves, then raise yourself on the tips of your toes
Exercise 2: Single leg stance
• Stand with both feet facing forward, legs shoulder width apart
• Shift weight onto one leg, and raise the other foot off the ground
• Stand on one leg and try to maintain balance for as long as possible
• If the other foot touches the ground, simply reposition and lift
the foot again
• Start with 30 seconds per leg
Progressions
• Once you are able to hold the 30 seconds without the other foot
touching the ground, you can try to close your eyes during the
30 seconds
Exercise 3: Chair stand
• Sit toward the middle or front of a chair (you can place a pillow
against the lower back of the chair if you wish)
• Using your hands as little as possible (or not at all, if you can),
position yourself so that you are sitting upright. Your back should
no longer be leaning against the pillows
• Keep your back straight and squeeze your abdominal muscles
• Place feet flat on the floor and stand up, using your hands as
little as possible
• Sit back down again
• Your goal is to do this exercise without using your hands
• Start with 10 repetitions
Progressions
• Squats
Exercise 4: Heel to toe walk
• Position the heel of one foot just in front of the toes of the other
foot. Your heel and toes should touch or almost touch
• Choose a spot ahead of you and focus on it to keep you steady
as you walk
• Take a step. Put your heel just in front of the toe of your other foot
• Start with 10-20 steps
Progressions
• Fold your arms across your chest
• Complete the walk backwards
Exercise 5: Bridges
• Lie on your back with your hands flat, feet hip-width apart and
flat on the ground directly under your knees
• Using your bottom muscles, lift your hips toward the ceiling
• Hold your hips at the top for 3 seconds
• Gently lower yourself back down to the floor
• Start with 10 repetitions
Progressions
• Single-leg bridges
Notes:
Modify the exercises to your ability. You may be able to add different exercises or exchange
exercises with exercises you are familiar with. The purpose in this session is to introduce exercises
which require strength or balance. If you feel unsteady (hard to keep balance) whilst performing
the exercise, you will need to spend more time on improving balance (Exercise 2 and 4). It is
important to have good balance before attempting exercises such as the strength exercises or even
a walking/running program.