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Ageless MoversProgramme

Steady & balanced

Anyone worried about falls

Balance is a skill, not a gift — it improves with a few minutes of the right practice most days. This programme trains the three things that keep you upright: strong feet and ankles, hips that can react quickly, and the confidence to move without freezing.

30 min sessionStrength Training₹450

Book this as a normal Letzmov session — we preset the type and length for you.

What a session looks like

  • 5 minWarm-up: marching, ankle circles and gentle shoulder rolls.
  • 15 minBalance drills, each done holding a chair first, then lightly.
  • 7 minWalking practice — turns, stepping over a line, head turns.
  • 3 minCool-down stretches and a plan for the week.

The exercises

Your trainer adapts every one of these to you — here is what to expect and how to practise between sessions.

01

Supported heel raises

Strengthens calves and ankles, the muscles that catch you when you stumble.

  1. 1.Stand behind a sturdy chair, hands resting on the back.
  2. 2.Slowly rise onto the balls of your feet.
  3. 3.Pause for two seconds at the top.
  4. 4.Lower with control — count three on the way down.

How much · 2 sets of 10, resting a minute between sets.

Tip · Keep your weight through the big toe, not rolling out to the little toe.

02

Sit-to-stand

The single best predictor of independence at home.

  1. 1.Sit at the front half of a firm chair, feet under your knees.
  2. 2.Lean your nose over your toes.
  3. 3.Push through your heels and stand tall.
  4. 4.Sit back down slowly instead of dropping.

How much · 3 sets of 8, or as many as you can do well in 30 seconds.

Tip · Use your hands on the first few, then fold your arms once it feels easy.

03

Heel-to-toe standing

Narrows your base so your hips learn to make small corrections.

  1. 1.Stand sideways to a wall or worktop with one hand on it.
  2. 2.Place one foot directly in front of the other, heel touching toe.
  3. 3.Look ahead at a fixed point and hold.
  4. 4.Swap which foot is in front.

How much · Hold 10–30 seconds, 3 times each side.

Tip · Progress by using two fingers instead of a whole hand, never by removing support suddenly.

04

Single-leg stand

Trains the hip muscles that stop a stumble becoming a fall.

  1. 1.Hold the chair back with both hands.
  2. 2.Lift one foot a few centimetres off the floor.
  3. 3.Stand tall, hips level, breathing normally.
  4. 4.Lower and swap sides.

How much · 3 holds of 10 seconds each side, building to 30.

Tip · Stop the hold the moment you start wobbling badly — quality beats time.

05

Side stepping along a worktop

Builds the sideways strength most daily activity never trains.

  1. 1.Stand facing a kitchen worktop, hands resting on it.
  2. 2.Take ten slow steps to the right, feet apart then together.
  3. 3.Return ten steps to the left.
  4. 4.Keep toes pointed forward throughout.

How much · 3 laps in each direction.

Tip · Move slowly — this is a control drill, not a race.

A typical week

  • Two coached sessions a week with your trainer.
  • Heel raises and sit-to-stands on three other days — they take four minutes.
  • One walk of at least 15 minutes, outdoors if the weather allows.
  • One rest day with only gentle stretching.

Tips that make the difference

  • Do the balance work near a corner or a worktop, never in open floor space.
  • Wear shoes that fit and grip — slippers cause more falls than exercise does.
  • Get your eyes checked yearly; balance leans heavily on vision.
  • Tell your trainer about any dizziness on standing — the routine changes for that.

Stop and get advice if

  • You feel dizzy, light-headed or sick.
  • You get chest pain or unusual breathlessness.
  • A joint hurts sharply rather than feeling worked.

Everything is done with a chair or wall within reach.

This page is general information, not medical advice. Speak to your doctor about your own situation, and share their advice with your trainer.

Other programmes

  • Everyday strength

    Supervised resistance work for the movements daily life asks for — standing up, carrying, reaching.

  • Gentle joints

    Low-impact mobility and breathing that eases stiff hips, knees, shoulders and backs.

  • Heart & stamina

    Paced walking and light conditioning that supports heart health without leaving you wiped out.