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  • Writer's pictureThe Ideal Team

Strength & Balance Exercises Part 2

Updated: Jan 27, 2023

In our second installment of fitness activities to improve or maintain your strength and balance, we are focusing on “levelling” up your activity. We do this in a variety of ways. It could be by increasing the time spent performing an exercise (i.e. extra 5mins), adding the number of repetitions to an activity (i.e. 15times instead of 10), or holding a stretch for a longer duration (i.e. try an extra 10seconds).

Another way of challenging yourself, when you’re ready of course, is by adding more challenging exercises or poses like the ones below.

Before you start:

  • If you are new to exercise or have not been active in some time, speak with your doctor to see if these exercises are right for you.

  • Remember, if you feel pain, shortness of breath or dizziness while doing any of these exercises, please stop and talk to your doctor.

Wall Push-ups

  • Place your hands on the wall at shoulder height.

  • Keep your heels on the floor.

  • Slowly lower yourself toward the wall bending your elbows while keeping your back straight. Hold for 2 seconds.

  • Slowly extend your arms to return to start position. Hold for 2 seconds.

  • Keep elbows soft (not locked). Repeat.

Hip Flex

  • This exercise is a stage 2 lift.

  • The knee of your support leg should be slightly bent.

  • Lift one leg toward chest and hold for 2 seconds, then lift the leg higher and hold again.

  • Slowly return to start position.

  • Repeat using the other leg.


  • Sit towards the front of the chair with feet shoulder-width apart.

  • Lean slightly forward.

  • Stand up slowly, using your legs, not your arms.

  • Keep looking forward. Stand tall.

  • To sit: lean slightly forward, bend your knees and slowly lower your buttocks back into the chair.

Servicing the Ottawa Community since 1998. We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.

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