SeniorFit

Ankle & Foot Exercises for Seniors (Free Printable Chart)

Keeping the ankles and feet mobile and strong helps older adults walk steadily and keep their balance. This free printable chart lists seven gentle seated moves — ankle circles, flex and point, toe curls, towel scrunch, arch lifts, toe raises, and calf raises — each with large step-by-step text and a rep count. All seven can be done seated in a sturdy chair.

Position
Seated
Equipment
A sturdy chair and a small towel
Exercises
7

The exercises

Seated Ankle Circles: the starting position on the left and the finishing position on the right

Seated Ankle Circles

  1. Sit tall and lift one foot slightly off the floor.
  2. Draw slow circles with your toes, one way then the other.
  3. Lower the foot and repeat with the other.

Aim for: 8 circles each way, each foot · 1 set

Keeps ankles flexible for balance and walking.

Ankle Flex and Point: the starting position on the left and the finishing position on the right

Ankle Flex and Point

  1. Sit tall and extend one leg out in front.
  2. Point the foot away from you, then pull the toes back up toward the shin.
  3. Repeat smoothly, then switch feet.

Aim for: 12 reps each foot · 2 sets

Keeps the ankle moving through its full range for steady walking.

Seated Toe Curls: the starting position on the left and the finishing position on the right

Seated Toe Curls

  1. Sit tall with bare feet flat on the floor.
  2. Curl your toes under toward the sole of your foot.
  3. Hold for two seconds, then spread the toes wide and relax.

Aim for: 10 reps each foot · 2 sets

Strengthens the muscles along the bottom of the foot.

Towel Scrunch: the starting position on the left and the finishing position on the right

Towel Scrunch

  1. Sit tall and lay a small towel flat under one bare foot.
  2. Scrunch the towel toward you using only your toes.
  3. Smooth it back out and repeat, then switch feet.

Aim for: 10 scrunches each foot · 2 sets

Builds foot and arch strength used in every step.

Seated Arch Lifts: the starting position on the left and the finishing position on the right

Seated Arch Lifts

  1. Sit tall with both feet flat on the floor.
  2. Press the ball of your foot and heel down and dome the arch upward.
  3. Hold for two seconds, relax, and repeat.

Aim for: 10 reps each foot · 2 sets

Strengthens the arch for a more supported stride.

Seated Toe and Heel Raises: the starting position on the left and the finishing position on the right

Seated Toe and Heel Raises

  1. Sit tall with feet flat on the floor.
  2. Lift your toes up, keeping heels down. Lower them.
  3. Now lift your heels, keeping toes down. Lower them.

Aim for: 12 reps of each · 2 sets

Works the lower legs and supports steadier walking.

Calf Raises: the starting position on the left and the finishing position on the right

Calf Raises

  1. Stand tall behind a chair, hands resting on the back.
  2. Rise up onto the balls of both feet.
  3. Lower your heels slowly back to the floor.

Aim for: 10–12 reps · 2 sets

Strengthens the calves and ankles for steadier standing.

Print this chart

A one-file PDF with all 7 exercises, large step-by-step text, set and rep counts, and a simple figure for each move. Prints clearly in black and white — tape it to the fridge and follow it each day.

Free · No signup · US Letter · 7 exercises

Download the PDF chart

Check with your doctor before starting a new exercise routine, especially if you have a health condition or have not been active for a while. Move slowly and stop any exercise that causes pain.

Tips

  • Do the towel scrunch and toe curls with bare feet for the best results.
  • Place the chair on a non-slip mat if the floor is smooth.
  • Work through the routine once in the morning to loosen stiff feet and ankles.
  • Print on plain white paper for a clear black-and-white chart.

Common questions

Why are ankle and foot exercises important for older adults?
The ankles and feet are the foundation of every step. Keeping them strong and mobile helps with balance, walking steadiness, and makes daily tasks like climbing stairs or stepping off a curb feel more controlled and confident.
Can I do these exercises if my ankles are stiff in the morning?
Yes, this chart is a good choice for morning stiffness. Start with gentle ankle circles and the flex-and-point move to warm up the joint, then move through the strengthening exercises as the ankles begin to loosen.
How many days a week should I do foot and ankle work?
Daily practice is ideal because these small muscles respond well to frequent gentle use. Even five to ten minutes of the seated moves each day can make a noticeable difference in foot comfort and ankle flexibility.