Workshop gym, no. 9

Toe raise

Strong shins help you lift your feet clear of kerbs, rugs and tree roots, so you’re less likely to catch a toe and trip. Hold a chair and rock back on your heels.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

Stand behind a sturdy chair and hold the backrest with both hands.
Stand tall, feet hip-width apart, weight even.
Rock back onto your heels and lift your toes off the floor.
Hold for a moment, keeping your legs straight and your bottom tucked in.
Lower your toes slowly back to the floor.

Easier

Do them sitting down, lifting your toes with your heels on the floor.

Harder

One foot at a time, or slow the lowering to four seconds.

Balance

Your weight goes back on these, so keep hold of the chair.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.