Chair Step Taps
- Gentle
- Seated
- Legs
- Hips
- Ankles & feet
Animation coming soon.
Follow the steps below, or watch one of the videos listed further down.
What it is
Step one foot out and tap, then bring it back. Practises the controlled foot placement you use when you walk and turn.
How to do it
- Sit tall, hands on the chair sides.
- Step one foot out to the side and tap the floor lightly.
- Bring it back under the knee.
- Repeat on the other side, alternating.
Key tip: Place the foot down quietly. Quiet feet are controlled feet.
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 forward instead of to the side, and make it a small step.
- Harder
- Tap forward, to the side, and back to centre in a three-point pattern.
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.
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.