Balance and Strength Exercises for Fall Prevention After 50

Why this matters

The CDC reports that falls are a leading cause of injury among adults 65 and older. A large Cochrane review of community-dwelling older adults found that exercise programs reduce the rate of falls, with balance and functional exercises showing benefit.

Five exercises to start with

• Chair sit-to-stand: 2 sets of 8 to 10
• Heel-to-toe walk along a counter: 10 steps, 2 times
• Single-leg stance with fingertip support: 20 to 30 seconds each side
• Standing hip abduction with a counter for support: 10 each side
• Calf raises holding a counter: 12 to 15

Set up safely

Stand next to a stable counter, wear supportive non-slip shoes, clear the floor of rugs and clutter, and have someone nearby when you first try balance work. Only reduce your hand support when you feel steady.

How to progress

Make it harder one change at a time: narrower stance, less hand support, then eyes closed only if you are very steady and have a safe setup. Add light weights to strength moves when they feel easy.

Talk to a clinician if

You have fallen recently, feel dizzy or unsteady, or notice new numbness in your feet. Medications, vision and footwear can all affect falls risk, and a physical therapist can design a program for you.