10 Simple At Home Fall Prevention Exercises for Seniors

More than 1 in 4 older adults will fall each year, often resulting in serious injuries that cause loss of independence and mobility.

Doing fall prevention exercises regularly reduces the risk of falls by specifically strengthening key muscles and joints to improve balance.

We found a helpful free video from two physical therapists that teaches how to perform 10 simple fall-prevention exercises.

No equipment is required; they can be performed at home.

Stay Safe and Prevent Falls While Exercising

The priority is to stay safe while exercising.

At least for the first few times they try these exercises, stand close and be prepared to support your older adult if they become unsteady.

Encourage them to sit and take breaks if they feel tired or wobbly. And let them know not to do any exercise that causes pain.

For older adults who need to build strength due to frailty or unsteadiness, use an inexpensive gait belt for additional support during walking.

Please encourage them to continue the exercises with you at their side; they will improve over time.

10 Simple Fall Prevention Exercises for Seniors at Home

The first 5 are great daily exercises for most people. Exercises 6-10 are more advanced and may not be safe for all older adults, depending on their physical abilities.

Exercise 1 – chair sit to stand (2:00 in video)

The first part is to sit down in a sturdy, stable chair with arms.

From a standing position, reach back to the armrests for guidance and additional support, and slowly sit down in the chair. Be sure to use leg muscles and not drop down into the chair.

Then, from the seated position, use both legs and arms (pushing down on the armrests) to stand. Then, pause for a moment. Repeat.

Work toward a goal of 10 repetitions, feeling steady and confident throughout.

If that becomes too easy, increase the intensity by using only one hand (3:35 in video).

The next level is to keep your arms crossed in front of your chest and not use them.

For added safety, especially when first starting these exercises, keep another sturdy chair nearby in case your older adult loses balance or feels weak during the workout (3:50 in the video).

Exercise 2 – marching in place (4:04 in video)

Hold on to a sturdy chair back or a countertop. Stand with good posture and bring your knees up toward your chest, as if you were marching in place.

Do this slowly and deliberately, using muscle rather than momentum.

Aim for 10 knee raises for each leg, or 20 marching steps.

Exercise 3 – side leg raise (4:45 in video)

Hold on to a sturdy chair back or a countertop. Stand with good posture and raise your leg out to the side, keeping your toes pointed straight ahead toward the chair or countertop.

Do this slowly and deliberately, using muscle rather than momentum. Avoid leaning forward or tilting your upper body to the opposite side when raising your leg.

Aim for 10 repetitions on each side.

Exercise 4 – back leg raise (5:25 in video)

Hold on to a sturdy chair back or a countertop. Stand with good posture and raise your leg straight behind your body, keeping it straight (don’t bend your knee).

Do this slowly and deliberately, using muscle rather than momentum. Avoid leaning forward or rocking while raising the leg.

Aim for 10 repetitions on each side.

Exercise 5 – toe to heel (5:52 in video)

Hold on to a sturdy chair back or a countertop. Stand with good posture and rise on your toes, keeping your heels off the ground.

Then, lower your feet flat onto the floor. Rock back on heels to lift toes into the air.

Aim for 10 repetitions (toes up + heels up = 1 repetition).

VIDEO: 10 Balance Exercises for Seniors at Home

Exercise 6 – balance on one leg (6:30 in video)

Stand in front of a counter or between two study chairs of the same height.

Hold onto the supportive surface and bend your knee to raise one foot and balance on the other leg. Place that foot down, then repeat using the other leg.

Aim to balance for 10 – 15 seconds on each leg.

Start by holding on with both hands for support. As you progress, increase the challenge by using only one hand, and then no hands at all.

Exercise 7 – heel-toe stand (7:30 in video)

Stand between two study chairs of the same height and hold on for support.

Slowly move one foot alongside the other until it’s directly in front and in line with the other foot. Stand and balance in that position.

As you progress, move the feet farther apart while still keeping them in line.

Exercise 8 (more challenging) – heel-toe walk (8:35 in video)

Stand next to a countertop and hold on with one hand. It’s best to use a cane or have someone provide support on the other side.

Walk along a straight line, placing the heel in front of the toe.

Do not do this exercise if you aren’t steady enough. It’s best to be safe.

Exercise 9 – side twist (10:05 in video)

Place two study chairs of equal height on either side of the body. Place your feet about shoulder-width apart.

Turn, using the whole upper body and head, and touch the chair on one side. Then, turn and touch the chair on the other side.

Exercise 10 – side twist on one leg (10:47 in video)

To make exercise 9 more challenging, do the same exercise while balancing on one leg.

Be safe when attempting this; keep hold at all times or have someone standing by and ready to help.

Final Thoughts on Fall Prevention Exercises for Seniors

Starting a fall prevention routine doesn’t require a gym membership or complex equipment, just a few minutes of your day and the commitment to your own strength and stability. By incorporating these simple, safe exercises into your daily life, you are doing so much more than just “working out.” You are actively building a stronger body, improving your balance, and fortifying your confidence with every single repetition.

This proactive investment in your physical health is one of the most powerful ways to protect your independence and continue enjoying the activities you love. Remember, consistency is key. Start slowly, listen to your body, and celebrate the progress, no matter how small. Here’s to stronger steps and a more secure future, right from the comfort of your own home.

Recommended for you:

• Increase Senior Independence with This Fall Risk Checklist
• 10 Medications That Cause Falls in Seniors: Use with Caution
• 3 Easy Tai Chi Videos for Seniors Prevent Falls, Improve Balance and Strength

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