Institute of Epidemiology & Health Care



 These exercises were developed by our Specialist Clinical Physiotherapist. It is always a good idea to speak your healthcare team before starting a new exercise programme. 

Step ups

  1. Stand in front of the bottom step on a flight of stairs, holding onto the rail to steady yourself if you need.

    Step Ups
  2. Leading with your left leg, step up onto the step and lift your right leg forward and in front of you.
  3. Step back down with your right foot then your left foot.
  4. Repeat 10 times with your left leg leading, then repeat on the right leg. 
  5. Make it harder: as you become more confident, try to step up without using your hands to support you. You can also increase the number of repetitions over time.


  1. Stand on the bottom step of a flight of stairs, facing down and holding onto the rail if necessary.

  2. Stand on one leg and straighten the other leg in front of you, as if you are taking a step down.
  3. Slowly lower yourself by bending the knee of your standing leg, keeping your weight back by pushing through your heel.
  4. Push up through your leg to return to the starting position. 
  5. Repeat 10 times on each leg
  6. Make it harder: try making the movement slower, especially on the lowering part.

Sit to stands

  1. Sitting in a chair, bring your bottom towards the edge so that you are not leaning on the back support.

    Sit to Stand
  2. Fold your arms across your chest and stand up from the chair, then slowly lower back down with control. 
  3. Repeat 10 times.
  4. Make it harder: try to increase the number of sit to stands you can do in a minute or try doing them from a lower chair.

Wall press-ups

  1. Stand facing a wall with your arms straight and hands on the wall at the same level as your shoulders.

    Wall Press
  2. Do a push-up against the wall by keeping your body in a straight line and bending your elbows to bring your chest towards the wall, then push through your arms to straighten your elbows.
  3. Repeat 10 times.