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From Module 4, Movement and exercise

Heel raises

Works the muscles in your lower legs.

Time
About 1 minute
Level
Gentle
Position
Standing or sitting
Equipment
None
Space
A chair without wheels, or a kitchen counter

Step by step

Show the steps for
  1. 1.Stand behind a chair and hold the back of it.
  1. 2.Slowly rise up onto your toes.
  1. 3.Slowly lower your heels to the floor.
  2. 4.Do this 5 times.

Sitting down

Sit with your feet flat on the floor. Lift your heels so your knees rise, then lower them.

Make it fit you

Easier

Do it sitting down.

Harder

Do up to 10. Hold the chair more lightly.

More exercises like this

All exercises

  • Sit to stand

    Works the muscles in your legs and bottom.

    Time: About 1 minuteLevel: Gentle

  • Wall press-up

    Works the muscles in your arms, chest and shoulders.

    Time: About 1 minuteLevel: Gentle