In this video, you will learn a tip-toe exercise to do in pairs that will help strengthen your calves
If you do fall, it's important that you now how to get back up again.
To learn how to do this, watch the next video in this programme
By practicing this simple tip-toe exercise with a partner, you will develop stronger calf muscles that will also be better able to maintain your balance, making you less likely to fall
Voice-over by volunteer Lizzie Da Costa
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In this video you will discover an exercise to work on your balance with the help of a partner. Check your physical fitness with a doctor before beginning.
This exercise aims to strengthen the stability of your ankles, which is fundamental in maintaining your autonomy and preventing falls.
This exercise is divided into two stages: positioning, then movement.
First, the positioning.
As the older adult, or the subject of this exercise: Position yourself standing, with your feet apart the same width as your hips
Stand tall, stretching your spine
Lift the back of your head as high as possible while tucking in your chin and looking straight ahead.
So as to not arch your back, clench your abdominal and gluteal muscles.
The partner should stand opposite the older adult. Hold their wrists from below and keep their own elbows tucked into and touching their body.
Second, the movement
The subject should breathe in.
Then, as your breathe out, push down on your partners hands and slowly lift your heels off the floor to stand on the tips of your toes.
Hold the position for 10 seconds, breathing fully and deeply
To help keep your balance, look straight ahead
Then, place your heels back on the floor, delicately so as to avoid any shock that could reverberate in your back
Repeat this exercise two more times, taking 10 second rests between each one
Carried out regularly, this exercise will help you improve your stability.
Over to you!