Calf raises: small move, steadier steps

The World Health Organization recommends that older adults do varied activities emphasizing balance and strength on three or more days a week to help prevent falls. Calf raises combine both, working muscles you use every time you walk or climb a step.

Try this today: stand facing the kitchen counter with both hands resting on it, feet hip-width apart. Rise slowly onto the balls of your feet, pause for a second, then lower slowly. Do 10 to 15 reps, rest, and repeat once or twice.

• Easier: lift your heels only partway, and hold on firmly with both hands.
• Harder: use lighter fingertip support, or work one leg at a time.
• Seated version: sit tall with your feet flat. Lift both heels as high as you can, pause and lower. Then lift your toes while your heels stay down. Do 15 of each. For more challenge, press down gently on your knees with your hands as you lift your heels.

Osteoporosis Canada also suggests toe taps on a step as a functional balance exercise, a good next step once these feel easy.

Safety note: Keep something solid within reach, move slowly and stop if you feel pain in your feet, ankles or calves.

Sources

• WHO Guidelines on Physical Activity and Sedentary Behaviour (2020) (opens in a new tab)
• Osteoporosis Canada: Too Fit To Fracture exercise recommendations (opens in a new tab)
• Heart & Stroke: Taking Control of Your Physical Recovery (opens in a new tab)