Quick walking workout

The seated heel lift

The seated heel lift

Flexes and strengthens your ankles to help boost your balance and stability.

• Stand with your feet hip-width apart on the front edge of the bottom stair, with your heels hanging off the edge.

• To help with balance, make sure you're within easy touching distance of a wall or banister.

• Squat down as far as is comfortable, with your buttocks pushed out behind you and your chest lifted up. Hold this position, then raise your heels and roll onto the balls of your feet (see xxxx).

• Lower your heels back down, staying in the squat position all the time, and repeat 12 times.

• Remember to stay in the squat position throughout and focus on aligning your lower spine, by drawing in your knees but making sure they don't collapse in towards the centre.