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LIVE BETTER. MAKE LIFE MATTER.
Feet and Ankle
LifeZoi free guide. The PDF uses these same words.
Seated ankle and foot movements, plus one supported heel raise you can skip.
Time
About 10 minutes. The standing part is optional.
Rest whenever you want. You do not have to finish every part.
Ankle circles
Stay seated. Circle one ankle, then the other.
How much: 8 each way, each foot.
An easier way: Do 4 small circles.
Toe raises
Stay seated. Lift the toes and keep the heels down, then lower the toes.
How much: 8 times.
An easier way: Do 4 smaller lifts.
Seated heel raises
Stay seated. Lift the heels and keep the toes down, then lower the heels.
How much: 8 times.
An easier way: Do 4 smaller lifts.
Point and flex
Stay seated. Point one foot gently, then flex it.
How much: 6 each foot.
An easier way: Use a smaller range.
Supported standing heel raise
Only if you feel steady. Hold a stable chair. Lift the heels a little, then lower them.
How much: 4 raises.
An easier way: Skip this and stay seated.
Sources
- Ankle Stretch for Older AdultsNational Institute on Aging on YouTube
- Three Types of Exercise Can Improve Your Health and Physical AbilityNational Institute on Aging