This exercise may not be suitable for you. Consult a health professional before beginning this exercise if you are unsure.
You may experience mild muscle soreness that lasts a few days after this exercise. Seek medical assistance if the soreness persists, if you feel any new or increasing pain, or if you feel dizzy, clammy, or short of breath.
The Department of Health and Aged Care recommend completing at least 30 minutes of moderate-intensity physical activity on most days no matter your age, weight, or health condition.
This is because exercise has so many benefits! Exercise helps you:
Exercising different muscles can have a variety of different health benefits.
For example, doing exercises for your ankles and feet specifically has the added benefit of helping to reduce your risk of falling.
Repeat each exercise a set number of times, or for a set duration. You could start with 10 repetitions, or 30-second bursts. Increase your sets as you develop more strength and endurance.
Heel raises help to build strength in your ankles and calf muscles. Strengthening your ankles is important to avoid falling and improve balance.
Toe raises help to strengthen the muscles at the front of your feet, which are often weak. These muscles are important as they help you lift your feet over obstacles.
These exercises aim to build strength and mobility in your ankles and feet. Older adults should do strength building exercises at least twice a week. Aim to train all your major muscle groups by doing a variety of different exercises.
You can start by doing a single set of each exercise in this list. When these exercises become too easy, it may be time to increase difficulty or add new challenges to your exercise routine.
Your twice-weekly strength training should be incorporated into the 30 minutes of moderate-intensity physical activity the Health Department recommends you do on most days.
Aim for a mix of strength, aerobic fitness, flexibility, and balance exercises.
The more you exercise, the more benefits you will see – but every little bit helps!
Always ask an allied health professional for help when developing a new exercise regimen.
If you would like to find local exercise classes, social activities, and helpful tips, try the quick LiveUp quiz or call our helpful team for free today on 1800 951 971.
You can find more exercises to improve your balance and reduce your risk of falls here.
Learn more about exercise for healthy ageing here.
Department of Health. (2021). Physical activity and exercise guidelines for older Australians (65 years and over). https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-older-australians-65-years-and-over
Mayo Clinic. Strength training: Get stronger, leaner, healthier. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
