5 Simple Exercises to Help Prevent Falls

Falls are one of the leading causes of injury—especially for older adults—but the good news is that movement can be one of the best forms of prevention. Building strength, improving balance, and staying active helps keep your body stable and reactive.

5 Simple Exercises to Help Prevent Falls

1. Strengthening (Chair Squats or Mini Squats)

Strengthening the legs and core is key to staying steady.
To try a mini squat:

Stand with feet shoulder-width apart.
Slowly bend your knees and lower your hips like you’re about to sit.
Keep your chest lifted and arms forward if needed for balance.
Press through your heels to stand back up.

Start with 5–10 repetitions and build up gradually. You can also hold the back of a chair for support if you need it.

2. Balance Practice

Balance drills train your body to react quickly and stay upright.
A simple exercise is the single-leg stand:

Stand tall while holding onto a counter or sturdy chair.
Lift one foot slightly off the floor and hold for 10–20 seconds.
Switch legs and repeat.
As you improve, try using less hand support.

3. Heel Raises

Heel raises strengthen calves and ankles, which help you catch yourself if you trip.
Here’s how to do them:

Stand behind a chair or near a wall for support.
Lift your heels off the ground to stand on your toes.
Lower slowly back to the floor.
Aim for 10–15 repetitions.

Prefer to sit? Seated heel raises are a great alternative and still activate those stabilizing muscles.

4. Foot Tapping

Foot tapping helps improve coordination and ankle mobility—important for walking on uneven ground.
Try this simple move:

Sit or stand near support.
Lift one foot and gently tap your toes on the floor in front of you.
Repeat 10–15 taps per foot.
You can tap side to side as well to increase coordination.

5. Walking

It may sound basic, but walking is one of the most effective ways to maintain balance, strength, and endurance.

Start with short distances and increase as you feel comfortable.
Walk with good posture and deliberate, steady steps.
Indoors or outdoors, every step counts!

Add variety with indoor laps, outdoor strolls, or hallway walks if space is limited.

Tips for Getting Started

Use support as needed: A wall, counter, or chair is perfectly fine when beginning.
Wear supportive shoes: Avoid slippery socks or loose footwear.
Move at your own pace: Even a few minutes a day makes a difference.
Stay consistent: Try these exercises 3–5 times per week for best results.

The Bottom Line

Preventing falls doesn’t require complicated routines or gym equipment. Consistent, gentle movement builds confidence and helps keep you independent and active. If you’re unsure what’s safe for you, check with your healthcare provider or physical therapist for guidance.