Chair Heel To Toe Raise: how to do it

Chair Heel To Toe Raise

Gentle

Seated

Ankles & feet

Legs

Knees

Starts at 3:06 in “Feel 20 Years Younger With This Daily Chair Routine”. The time is from YouTube's automatic chapters, so it may be a few seconds out.

What it is

Both feet together: up onto the toes, back down, then up onto the heels. Builds the ankle strength you use with every step.

How to do it

Sit tall, feet flat, knees over your ankles.
Lift both heels as high as is comfortable. Lower slowly.
Now lift both sets of toes, heels stay down. Lower slowly.
Keep alternating at a calm pace.

Key tip: Lower slowly. The controlled way down does as much work as the lift.

Who should skip it, and why

You have lost feeling in your feet (for example from diabetes). You may not feel where your foot lands. Watch your feet, go slowly and keep both hands on the chair.

Easier and harder versions

Easier: Do smaller lifts and rest between each one.
Harder: Hold each raise for 2 seconds at the top.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.

Try it: 3 rounds of 40 seconds

Stop straight away and get help if you feel:

chest pain, pressure or tightness
dizziness, light-headedness or faintness
breathlessness that doesn't settle when you rest
sharp or joint pain, or pain that gets worse as you go
numbness, tingling, or a sudden severe headache

This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.