Alternating Heel Toe Taps: how to do it

Alternating Heel Toe Taps

Gentle

Seated

Ankles & feet

Legs

Starts at 6:42 in “Try This 14-Day Transformation Chair Workout For Seniors Over 50”. The time is from YouTube's automatic chapters, so it may be a few seconds out.

What it is

Tap one heel forward, bring it back, then tap the toes of the other foot. A rhythm move that warms up the lower legs.

How to do it

Sit near the middle of the chair, back tall, hands on the chair sides.
Reach one foot forward and tap the heel on the floor, toes up.
Bring it back under the knee.
Tap with the other foot. Keep a steady, easy rhythm.

Key tip: Keep the taps light. You are waking the legs up, not stamping.

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: Tap slowly and rest both feet flat between each tap.
Harder: Swing your arms in rhythm with the taps.

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.