Standing, holding on2 min
Heel and Toe Raises
Steadier footing on uneven ground and curbs
Nothing to buy
How to do itSit-to-Stand
Getting out of a chair without using your arms
- Position
- Seated
- Takes
- 3 minutes
- How much
- 5–10 repetitions, twice a day
Why this one
If you do one thing on this page, do this one. It is the single movement most closely tied to staying independent, it needs no equipment, and losing it is what turns a stumble into a fall you cannot get up from.
How to do it
Sit toward the front half of a firm chair, feet flat and slightly behind your knees.
Lean your chest forward over your toes — this is the part people skip, and it is what makes the rest possible.
Push down through your heels and stand all the way up.
Sit back down slowly, taking three full seconds. The lowering is the half that builds strength.
Watch for
Dropping into the chair at the end. If you land hard, the chair is doing the work instead of your legs — use a higher seat until you can lower under control.
Make it easier
Use a higher chair, or push off the armrests with your fingertips only.
Make it harder
Hold a light weight at your chest, or pause for two seconds halfway up.
More for strengthening
Seated5 min
Seated Row
Pulling a door open, and standing straighter doing it
Uses Figure-8 band with handles
How to do it
Seated6 min
Seated Press and Curl
Lifting a bag onto a high shelf
Uses Figure-8 band with handles
How to do it