As we age, staying active becomes more critical and challenging. Poor balance and weakened muscles can make everyday activities risky, but 15 minutes a day of targeted exercises can help seniors maintain independence and reduce their risk of falling.
In this article, we’ve crafted a simple, effective routine designed specifically for older adults. It focuses on gentle movements that improve stability, strength, and confidence – all from the comfort of home. Whether you're an older adult looking to stay active or a caregiver seeking safe ways to support your loved one’s mobility, this program proves that even small efforts can lead to significant results.
Prevent Falls with Simple Home Exercises
As they age, people naturally lose balance, strength, and flexibility. This increases the risk of falling, a big problem for older adults.
Falls often lead to serious injury, loss of independence, and sometimes death. That’s why older adults need to exercise regularly to reduce fall risk.
We found a helpful free video from Dartmouth Health with an effective 15-minute exercise routine for seniors.
The video demonstrates 10 standing exercises that prevent falls by strengthening essential muscles and balance skills.
10 Exercises For Seniors in an Easy 15-minute Home Routine
These 10 simple home exercises for seniors are done in a standing position.
They increase balance and strength for an older adult's movements for everyday activities.
The exercises can easily be done at home using household objects like tables and chairs for support.
The only recommended equipment you might not already have is a resistance band.
Use the video like a virtual exercise instructor
This video is helpful because it’s a routine with precise directions that can be easily followed.
After the initial learning period, turn up the volume and follow the spoken instructions to be guided through the routine.
Pro tip: In exercise 3 (hip extension), we think using the resistance band might increase fall risk, but it isn't necessary to benefit from the exercise. If more resistance is needed, try using light ankle weights instead.
Regular balance exercises can reduce fall risk by up to 50% in older adults! – CDC
Safety first to prevent accidents
The most important thing is to ensure your older adult won’t fall or hurt themselves while exercising.
To ensure they’re steady and strong enough, stand close by while your older adult tries the routine for the first time and until you feel confident that they can safely perform the movements on their own.
If this routine seems too advanced or unsafe for their current physical level, try these 3 easy balance exercises or these seated exercises instead.
10 standing exercises for seniors improve balance and strength
These 10 standing exercises target different areas of the body that help your older adult get up, sit down, move around, and stay balanced.
These exercises build strength in:
- Thighs
- Back of the hip
- Front of the lower leg
- Calf
- Upper back (for better posture and balance)
They increase flexibility for more effortless movement and walking by stretching:
- Calf muscles
- Back of thighs
And they improve balance by:
- Stabilizing the pelvis
- Practicing and training the brain to coordinate and stabilize the body
Next Step Try this easy 15 minute exercise routine from Dartmouth Health (16 minutes)
Recommended for you:
- 10 Simple Fall Prevention Exercises Seniors Can Do at Home
- 3 Easy Tai Chi Videos for Seniors Prevent Falls, Improve Balance and Strength
- At Home Mobility Test Increases Safety: Timed Up and Go
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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.
