Move · Videos · Strength · 13 min

Strength for Seniors, Level 3: One-Hand Support, Two Sets

Strength for Seniors, Level 3: One-Hand Support, Two Sets — video by Senior Adult Fitness Exercises - SAFE Play · 13:01

Video by Senior Adult Fitness Exercises - SAFE on YouTube · Open on YouTube

Level 3 of a free programme for seniors developed by the McGill University Health Centre: the same heel raises, toe raises and chair stands as Level 1, now with one hand on the counter for the raises and two sets of 10 with a 30-second rest.

  • 13 min
  • Intermediate
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 6

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  1. Heel raises: a few inches from a counter, one hand on it and the other at your side; lift for two, lower; 10. 0:38
  2. Heel raises, set 2: after a 30-second rest, 10 more, keeping your knees straight without leaning forward. 2:45
  3. Toe raises: one hand lightly on the counter, feet hip-width, knees straight, raise your toes for two; 10. 4:36
  4. Toe raises, set 2: 10 more, without leaning on your hand or leaning back. 6:50
  5. Chair stands: sit at the edge, toes under your knees, grip the armrests, stand for two and sit; 10. 8:36
  6. Chair stands, set 2: back to the edge of the chair for 10 more after a 30-second rest. 10:54

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

Form cues from the coach

  • Use only one hand on the counter and don't lean on it
  • Rest for 30 seconds between the two sets of 10
  • Grip the armrests, count to two as you stand and again as you sit

What it works

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Joints it uses 3 takes load

  • Hips takes loadchair stands, two sets of 10
  • Knees takes loadchair stands, two sets of 10
  • Ankles & feet takes loadheel raises, toe raises

Easier option from the coach: One hand on the counter; armrests for chair stands; 30 seconds rest between sets

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 Senior Adult Fitness Exercises - SAFE; 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