Challenging Standing Exercises for Seniors (with Videos)

Standing leg exercises for older adults

This series is to help seniors and older adults stay active, healthy and safe. These exercises are from the SAIL (Staying Active and Independent for Life) program. These exercises are from the third level, they are the most challenging, involving mostly standing exercises. For easier exercises, you can follow our level 2 (Standing Exercises) and level 1 (Seated Exercises) posts.

Safety Tips for Level 3 SAIL Exercises:

• Do only the activities you feel safe and comfortable doing
• Sit tall through all the activities, feet should be shoulder width apart
• Hold position means hold for 3 secs
• Overtime, add more activities until you are doing all of them
• Keep breathing normally, do not hold your breath
• If necessary, begin with a few of the activities, but do them several times a day
• Overtime, hold on less of the sink or counter

If any of these activities add to your pain or shortness of breath, stop and rest. Do less another day, talk with your doctor or other healthcare professional.

One Legged Stand

• Stand tall facing the sink or counter and hold on with both hands
• Lift up one leg and hold it up for 3-5 seconds
• Have a rest
• Switch legs and repeat
• Do this 2-3 times on each leg
• If this is too easy, increase the time you hold your leg up or try this exercise without holding onto the counter or holding on with just your fingertips

High Stepping Sideways Walk 

• Stand tall facing the sink or counter, holding on for support
• Take 2 high steps sideways to the left
• Keep holding onto the counter for support (be careful of hitting your knees on the counter)
• Take 2 high steps to the right
• Repeat this 10-15 times
• If this is too easy, increase the amount of steps you take or decrease the amount you’re holding
• If this is too difficult, do less steps 

Tap Dancing

• Stand sideways to the sink while holding on with 1 hand
• Tap the heel of your right foot forward then return to starting position
• Tap the toe of your right foot sideways to the right then return to starting position
• Tap the toe of your right foot backwards then return to starting position
• Do this 2-3 times in a row
• If this is too easy, increase the amount of taps or hold onto the counter less

Forward Lunge

• Stand sideways to the sink or counter, holding on with 1 hand
• Step forward with 1 leg, keeping your chest and head facing forward
• Slowly bend your knees towards the ground
• Stop and pause for 2-3 seconds and stand back up
• After 2-3 repetitions, switch feet and repeat
• If this is painful for you, don’t go as deep, shallow lunges work just as well
• Also, make sure you’re not resting your knee on the ground

Forward & Backwards Walk

• Stand sideways to the sink or counter, holding on with 1 hand
• Walk forwards on your tiptoes 3-5 steps then relax
• Now walk backwards on your tiptoes 3-5 steps then relax
• Then, walk forwards on your heels 3-5 steps then relax
• Now walk backwards on your heels 3-5 steps then relax
• You can decrease the amount you’re holding onto the counter to make this harder

Heel to Toe Walk

• Stand sideways to the sink or counter, holding on with 1 hand
• Walk forward with the heel of one foot touching the toe of the back foot, like you’re walking on a tightrope
• Slowly take 3-5 steps forward
• Repeat by walking backwards 3-5 steps, toe to heel
• Try doing this 3-5 times each direction

Sit to Stand

• Sit nice and tall in a chair with firm armrests
• Start by standing up as tall as possible, straighten out your knees and keep your chest tall
• Slowly sit back down
• Feel free to use the armrests if you need to, but the point of this exercise is to use them as little as possible
• Repeat 3-5 times

Check out the video below to follow along with the exercises in real time.

Exercises