Move · Videos · Gentle & Seated · 4 min

Six Simple Strength and Balance Exercises for Older Adults

Six Simple Strength and Balance Exercises for Older Adults — video by The Chartered Society of Physiotherapy Play · 3:55

Video by The Chartered Society of Physiotherapy on YouTube · Open on YouTube

Physiotherapists demonstrate six everyday leg and balance moves to keep you steady on your feet: heel and toe raises, heel-toe stand, one-leg stand, heel-toe walking and sit-to-stand. All you need is a sturdy support.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 6

Tap a time to watch that step in the video.

  1. Heel raises: hold your support, rise onto the front of your feet for three seconds, lower slowly; 10 times. 0:42
  2. Toe raises: rock back onto your heels and lift your toes for three seconds, upright, bottom not stuck out. 1:05
  3. Heel-toe stand: one foot directly in front of the other, balance for 10 seconds, then swap feet. 1:29
  4. One-leg stand: beside your support, balance on one leg, then repeat on the other leg. 2:02
  5. Heel-toe walking: hand on a sideboard, 10 steps with one foot right in front of the other, then turn back. 2:22
  6. Sit-to-stand: sit tall near the front of a chair, lean forward slightly, stand, then lower slowly; 10 times. 2:59

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Stand tall and hold a sturdy support, wearing sensible shoes
  • Hold each heel raise for three seconds, then lower slowly
  • For sit-to-stand, sit tall, lean forward slightly and stand; lower with control

What it works

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Joints it uses 3 takes load

  • Hips takes loadsit-to-stand, one-leg stand
  • Knees takes loadsit-to-stand, 10 repeats
  • Ankles & feet takes loadheel raises, toe raises, heel-toe walking
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a sturdy support throughout; hands on the chair for sit-to-stand

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by The Chartered Society of Physiotherapy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety