Exercises to Prevent Falls and Prolong Your Independence

As we age, staying steady on our feet becomes more important than ever. Falls are a leading cause of injury in older adults and can lead to broken bones, hospital stays, and loss of independence. According to the Centers for Disease Control and Prevention (CDC), one in four adults over the age of 65 fall each year and some do not always recover fully. But luckily, there are simple steps you can take to reduce your risk of falling.

“Remaining active is one of the best ways to reduce your risk of falls, helping you stay stronger and healthier while improving your ability to remain physically independent. Even a few minutes of exercise a day can make a difference in your future,” says Kathryn Schat MD, family medicine physician at PIH Health.

7 Exercises to Lower Fall Risk

These exercises can improve your balance, strength, and flexibility, reducing your risk of falling:

1. Heel-to-Toe Walk – This helps train your body to stay balanced. Place the heel of one foot right in front of the toes of the other, like you are walking on a tightrope. Take 10 to 20 steps forward. You can also try to do this going backwards if that gets too easy.

2. Sit-to-Stand – This builds leg strength and improves your ability to rise from chairs, something many older adults struggle with. Start seated in a sturdy chair. Stand up slowly without using your hands, then sit back down with control. Try to repeat this 10 times.

3. Single-Leg Stand – This boosts balance and strengthens your ankles, knees, and hips. Stand near a counter, table, or a sturdy chair in case you need to grab it. Lift one foot off the ground and balance on the other for 10 to 15 seconds. Repeat this with your opposite leg as well.

4. Side Leg Raises – This strengthens your hips, which are important for walking and staying balanced. Stand behind a chair and hold on for support, if needed. Lift one leg out to the side without leaning. Hold for a few seconds, then lower leg slowly. Do this 10 times on each side.

5. Marching in Place – This keeps your legs strong and your balance sharp. Lift your knees high one at a time, like you are marching. Do this for 30 seconds while standing up tall. You can do it while brushing your teeth or waiting for your coffee.

6. Wall Push-Ups – This improves upper body strength which helps your posture. Stand facing a wall with your arms stretched out and hands flat on the wall. Bend your elbows to bring your chest toward the wall, then push back. Aim for to repeat these 10 to 15 times.

7. Neck and Shoulder Rolls – Tension in your neck and shoulders can throw off your balance and this keeps you more limber. Gently roll your shoulders forward and backward a few times, then slowly turn your head from side to side.

“If you are new to exercising, do what feels comfortable and build up your strength slowly. You can also ask your doctor or a physical therapist for other recommended exercises to improve your balance, strength, and flexibility so you are less likely to fall,” says Dr. Schat.

To find a doctor visit PIHHealth.org/Doctors