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Exercises to build ankle and foot strength

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Exercises to build ankle and foot strength
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The benefits of exercise

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:

Find out more about exercise for healthy ageing.

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:

Find out more about exercise for healthy ageing.

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Important

These exercises may not be suitable for you. Consult a health professional if you are unsure.

Stop the exercise if you are feeling any new or increasing pain, feel dizzy, clammy, or shortness of breath.

Seek medical assistance immediately if symptoms persist.

These exercises may not be suitable for you. Consult a health professional if you are unsure.

Stop the exercise if you are feeling any new or increasing pain, feel dizzy, clammy, or shortness of breath.

Seek medical assistance immediately if symptoms persist.

Read less...

Heel raises

Heel raises help to build strength in your ankles and calf muscles. Strengthening your ankles is important to avoid falling and improve balance.
  1. Hold on to a chair or table for support and stand tall with good posture.
  2. Slowly rise up onto the balls of your feet and raise your heels off the ground.
  3. Hold this position for 2 seconds.
  4. Slowly lower your heels back to the ground and repeat.
Heel raises help to build strength in your ankles and calf muscles. Strengthening your ankles is important to avoid falling and improve balance.
  1. Hold on to a chair or table for support and stand tall with good posture.
  2. Slowly rise up onto the balls of your feet and raise your heels off the ground.
  3. Hold this position for 2 seconds.
  4. Slowly lower your heels back to the ground and repeat.
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Toe raises

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.

  1. Hold on to a chair or table for support and stand tall with good posture. 
  2. Slowly bring your toes up off the floor. You may not have quite this level of flexibility but try to raise your toes as far off the floor as you can. 
  3. Hold this position for 2 seconds.
  4. Slowly lower your toes back to the floor.

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.

  1. Hold on to a chair or table for support and stand tall with good posture. 
  2. Slowly bring your toes up off the floor. You may not have quite this level of flexibility but try to raise your toes as far off the floor as you can. 
  3. Hold this position for 2 seconds.
  4. Slowly lower your toes back to the floor.
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More helpful information

If you need more information, take the LiveUp quiz by clicking the 'Let's go!' button below or get in touch with one of our helpful team on 1800 951 971.

You can find more exercises to improve your balance and reduce your risk of falls here.

 

If you need more information, take the LiveUp quiz by clicking the 'Let's go!' button below or get in touch with one of our helpful team on 1800 951 971.

You can find more exercises to improve your balance and reduce your risk of falls here.

 

Read less...

Download and print these exercises below!

Exercises to build ankle and foot strength
Download

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