Feel Better with 7 Exercises that Help Prevent Falls

One Call Alert Admin @
It’s no secret that as we age, our bodies become susceptible to falling.
exercise to prevent falls

In fact, one of three adults aged 65 and older falls each year. For older adults falls are a serious problem that can lead to severe injuries and even a fear of falling in the future. But falls don’t have to happen as frequently as they do.


There are steps you can take to boost your strength and ability to balance in various situations so that you aren’t faced with stumbling or falling down. Here are seven exercises that can help prevent that next fall by strengthening your muscles and challenging your balance.

Toe Stands make your calves and ankle muscles stronger.
  • Hold on to a solid support for balance, like the back of a chair.
  • Stand with your back straight and slightly bend both knees.
  • Push up onto your tiptoes as high as possible.
  • Slowly lower your heels to the floor.
  • Repeat 10 to 15 times.


Knee Curls make your lower back and buttocks muscles stronger.
  • Hold on to a solid support for balance, like the back of a chair.
  • Stand with your back straight, feet shoulder width apart, and slightly bend both knees.
  • Lift one leg straight back behind you, then bend your knee and bring your heel toward your buttock.
  • Slowly lower your leg back to a standing position.
  • Repeat 10 to 15 times with each leg.


Leg Extensions make your thigh muscles stronger and might decrease knee pain.
  • Sit in a straight-back chair with your feet on the floor.
  • Straighten one leg out in front of you as much as possible.
  • Slowly lower your leg back down.
  • Repeat 10 to 15 times with each leg.


Back of Leg Stretch makes it easier for you to move around.
  • Sit in a straight-back chair.
  • Put one foot on a low stool in front of you.
  • Straighten your leg that is on the stool and reach your hand toward this foot.
  • Hold for 10 to 20 seconds. Then sit back up.
  • Repeat 5 times with each leg.


Standing on One Foot provides strength in your leg and balance.
  • Stand on one foot behind a sturdy chair, holding on for balance.
  • Hold position for up to 10 seconds.
  • Repeat 10-15 times.
  • Repeat 10-15 times with other leg.
  • Repeat 10-15 more times with each leg.


Heel-to-Toe Walk improves balance.
  • Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
  • Choose a spot ahead of you and focus on it to keep you steady as you walk.
  • Take a step. Put your heel just in front of the toe of your other foot.
  • Repeat for 20 steps.


Side Leg Rise strengthens hips, thighs and buttocks muscles.
  • Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
  • Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.
  • Hold position for 1 second.
  • Breathe in as you slowly lower your leg.
  • Repeat 10-15 times.
  • Repeat 10-15 times with other leg.
  • Repeat 10-15 more times with each leg.


Even with strength training and improved balance, falls might still happen. The One Call Alert medical alert monitoring system quickly connects people to the help they need in an emergency. Find out more.