10 Simple Fall Prevention Exercises Seniors Can Do at Home

Simple exercises reduce fall risk in seniors

More than 1 in 4 older adults falls 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 do 10 simple fall prevention exercises.

No equipment is needed, so they can easily be done 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 ready to support your older adult in case 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 gain strength because they are frail or unsteady, use an inexpensive gait belt for extra support while walking.

Encourage them to keep doing the exercises with you at their side – they will improve over time.

10 simple fall prevention exercises for seniors to do 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 to use as a guide and extra 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 armrests) together to stand up. 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 at all.

For extra safety, especially when first starting these exercises, keep another sturdy chair nearby in case your older adult loses balance or feels weak while doing the exercise (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 muscles instead of 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 muscles instead of 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 muscles instead of momentum. Avoid leaning forward or using a rocking motion while raising the leg.

Aim for 10 repetitions on each side.

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).

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. Put that foot down and 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)
Stand with two study chairs of the same height on each side of the body. Place 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.

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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About the Author

Connie Chow

Connie was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also knows how important support is — especially in the form of practical solutions, valuable resources, and self-care tips.