Chair Tip Toes
- Gentle
- Seated
- Ankles & feet
- Legs
Starts at 10:12 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
Seated heel raises. Lifting your heels works the calves, which push you forward when you walk and help pump blood back up the legs.
How to do it
- Sit tall with feet flat and close to the chair.
- Press through the balls of your feet and lift both heels.
- Hold briefly at the top.
- Lower slowly and repeat.
Key tip: Keep your weight over your big toes so your ankles don't roll out.
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
- Lift one heel at a time.
- Harder
- Rest your hands on your knees and press down gently while you lift.
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.
In these ChairGlow videos
- Try This 14-Day Transformation Chair Workout For Seniors Over 50 (21 min)
- Feel 20 Years Younger With This Daily Chair Routine (33 min)
- Better Balance After 50 - Morning Chair Routine (33 min)