December 03rd, 2020

Some Exercises for Strength and Balance

If you want to reduce your risk of falling it’s important to increase your leg strength and balance.  Below are some exercises, which if done regularly, will improve your leg strength and balance and reduce your risk of falls.
 
The following are exercises for the lower part of the body – to improve your coordination, balance, mobility and strength.  You will be working your buttocks, abdominals, thighs, knees, ankles and feet.

Sit to Stand

To work buttocks, abdominals, thighs, knees, ankles and feet.
 
Repeat 10 times in succession.
Use as little hand support as possible.

---

Sit Foot Raise
 
To work thighs.
 
A weight around the ankle increases muscle work.
 
Hold for 10 seconds.
Repeat up to 20 times in succession.

---

Knee Bends
 
To work buttocks and thighs.
 
Hold table at first then progress to no hand support.
 
Hold for 5 seconds.
Repeat 10 times in succession.

---

Stand on toes
 
To work calf muscles and ankle joints.
 
Hold table at first then progress to no hand support.
 
Then walk on toes  - forward and backwards.
 
Hold 3 seconds.
Repeat 10 times.

---

Stand on heels
 
To work shin muscles and ankle joints
 
Hold table at first then progress to no hand support.
 
Then walk on heels – forward and backwards
 
Hold 2 - 3 seconds.
Repeat 10 times.

---

Heel toe stand and walk

To increase balance.
 
Place one foot in front of other heel to toe.
 
Hold table or wall at first then progress to no hand support.
 
Then walk in a straight line – heel to toe for 10 steps.

---

Walk:
 

• Forward/backwards
• With high steps
• With long steps
• Walk and turn

 
Walk Walk Walk!!

If you need help to improve your leg strength and balance our friendly 
Physiotherapists can help, just contact us, 
 
Phone: 377 5280   Email: [email protected]

Acknowledgement:  
NZ Falls Prevention Research team, University of Otago Medical School