Balance & Fall Prevention
10 Fall Prevention Exercises to Help Reduce Falls
Exercise that combines balance and strength is one part of reducing fall risk, together with medication reviews, vision checks and a safer home. Always practice beside a counter or sturdy chair.
The exercises
- Sit-to-stand without using hands, if you can
- Heel raises holding a counter
- Toe raises holding a counter
- Side leg raise
- Back leg raise
- Standing on one foot, with support, for up to 10 seconds
- Heel-to-toe (tandem) stand
- Heel-to-toe walk along a wall
- Side stepping
- Mini squats to a comfortable depth
Other steps that help
- Ask your doctor or pharmacist to review medicines that can cause dizziness.
- Get your eyes and feet checked regularly.
- Remove trip hazards and add grab bars and good lighting.
Safety first
- • Talk with your doctor before starting a new exercise program, especially if you have a heart, lung, joint or balance condition.
- • Stop and seek help if you feel chest pain, dizziness, unusual shortness of breath, or sharp pain.
- • Move within a comfortable range. Mild effort is expected; pain is not.
- • If you have fallen before or feel unsteady, ask your doctor about a fall-risk check or a physical therapist.
This article is general education, not individual medical advice. Talk with a qualified healthcare professional about your own situation.