Practise getting down to the floor and back up

Lower yourself to the floor and stand up smoothly.

Why it helps

Getting up and down from the floor keeps your hips, knees and balance in practice. It is a useful skill for life.

How to do it

1. Stand beside a sofa for support.
2. Lower to kneeling and then sitting.
3. Reverse the move to stand. Repeat three times.

Make it easier

Use the sofa for help.

Make it harder

Do it without using your hands.

Keep a stable support nearby and skip if you have knee problems.