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Healthy aging · Routine

Balance Exercises That Help Prevent Falls

Eight simple moves to build steady legs and confidence. Do them next to a wall or a sturdy chair.

HealthStylz Editors
· 4 min read

Photo: Marcus Aurelius

The short version

  • 1 in 4 adults 65 and older falls each year.
  • Strong legs and good balance help prevent falls.
  • Do these moves next to a wall or chair.

Nutrition facts

Foods that help keep bones and muscles strong. One normal serving of each.

Fiber per serving

  1. Milk1 cup whole (244 g)0 g
  2. Salmon3 oz raw (85 g)0 g
  3. Eggs1 large egg (50 g)0 g
  4. Kale1 cup raw (21 g)0.9 g

Protein per serving

  1. Milk1 cup whole (244 g)7.7 g
  2. Salmon3 oz raw (85 g)17.4 g
  3. Eggs1 large egg (50 g)6.3 g
  4. Kale1 cup raw (21 g)0.6 g

Calories per serving

  1. Milk1 cup whole (244 g)148.8 cal
  2. Salmon3 oz raw (85 g)176.8 cal
  3. Eggs1 large egg (50 g)71.5 cal
  4. Kale1 cup raw (21 g)7.4 cal

Source: USDA FoodData Central.

A fall can change your life. A broken hip can mean a long recovery. The good news is that you can lower your chances of falling. Strong legs and good balance are a big part of it.

How common are falls?

The CDC STEADI program (it stands for Stopping Elderly Accidents, Deaths and Injuries) says 1 in 4 people 65 and older falls each year. The CDC also says falls cause about 300,000 hip fracture hospital stays a year among older adults. Those numbers are big, but there is a lot you can do.

The CDC's four steps

  1. Speak up. Talk to your doctor about fall risks. Ask your doctor or pharmacist to review your medicines. Some can make you dizzy or sleepy.
  2. Keep moving. Start an exercise program to build leg strength and balance.
  3. Get an annual eye exam. Replace your glasses when you need to.
  4. Make your home safer. Remove clutter and tripping hazards.

The CDC also suggests grab bars in the tub and next to the toilet, railings on both sides of the stairs and better lighting. It lists Tai Chi as one good exercise for strength and balance. Ask your provider about vitamin D and bone health too.

Quick check: could you be at risk?

The CDC brochure has a short checklist. Warning signs include having fallen in the past year, feeling unsteady when you walk, holding onto furniture at home, needing to push with your hands to stand up from a chair, and trouble stepping up onto a curb. Weak leg muscles and poor balance are common reasons for falls. A score of 4 points or more on the full checklist means you may be at risk. Share the results with your doctor.

How to use these moves

  • Do them at least twice a week. The NHS suggests this.
  • Stand near a wall or a stable chair in case you lose your balance.
  • Build up slowly. It is fine if you have not exercised in a while.
  • Move slowly and with control, especially on the step-up.
  • Wear loose, comfortable clothes and keep water handy.

The CDC says adults 65 and older should aim for at least 150 minutes of moderate activity each week. They should also do muscle-strengthening activities on at least 2 days a week. Balance work is on top of that. Examples the CDC gives are walking heel to toe and standing up from a sitting position.

Before you start

If you often feel dizzy, have numb feet, or have had a recent fall, check with your doctor first. Stop any move that causes pain.

As you get stronger, you can make moves harder. Step a little farther from the wall. Take smaller steps. Hold a bit longer. Small steps lead to big changes over time.

More ways to stay steady

Exercise is just one piece. The CDC says to see an eye doctor at least once a year. For walking outdoors, it suggests asking about glasses with only your distance prescription, because bifocal or progressive lenses can distort depth. It also advises screening for osteoporosis, a condition that makes bones weak and easy to break. Treat it if you need to.

The moves

  1. Sideways walking 10 steps each way

    Stand with feet together and knees slightly bent. Step sideways with one foot, then bring the other foot to join it. Keep your hips from dropping. Hold a counter or wall if you need to.

  2. Simple grapevine 5 cross-steps each side

    Cross your right foot over your left, then bring your left foot to join it. Keep going sideways with cross-steps. Smaller steps make it harder.

  3. Heel-to-toe walk At least 5 steps

    Place your right heel directly in front of your left toes. Then place your left heel in front of your right toes. Keep looking forward. Stay near a wall.

  4. One-leg stand Hold 5 to 10 seconds, 3 times each side

    Stand facing a wall with your arms out and fingertips touching it. Lift one leg. Keep your hips level and a slight bend in the standing leg. Gently put the foot back down.

  5. Step-up Up to 5 steps each leg

    Use a step, ideally with a railing or beside a wall. Step up with one leg and bring the other up to join it. Step back down slowly.

  6. Tree pose with support 3 to 5 breaths each side

    Stand tall next to a wall, counter or chair and hold on. Put the sole of one foot against your other ankle or lower leg. Keep your toes on the floor if you like. Switch sides.

  7. Sit to stand 5 slow reps

    Sit on the edge of a chair with feet hip-width apart and lean slightly forward. Stand up using your legs, not your arms. Sit back down slowly. Use your hands only to guide you if needed.

  8. Calf raise 5 reps

    Hold the back of a chair. Slowly lift both heels off the floor, then lower them with control. When this feels easy, try it without holding on.

Stop if anything hurts. If you have a health condition or are new to exercise, check with your doctor first.

Where this comes from