Why exercise prevents falls
Research is clear: progressive strength and balance exercise is the single most effective way to reduce falls in older adults. The exercises below are commonly recommended by physiotherapists, but always check with a professional before starting, and have support nearby for safety.
The five exercises
These exercises target the leg strength and balance that keep you steady on your feet. Start gently and build up gradually.
- Sit-to-stand: rise from a sturdy chair without using your hands, then sit slowly. Builds vital leg strength.
- Heel-to-toe walking: walk in a straight line placing one foot directly in front of the other. Improves dynamic balance.
- Standing on one leg: hold a bench and balance on one foot, building up your hold time. Improves stability.
- Heel and toe raises: rise onto your toes, then rock back onto your heels, holding support. Strengthens ankles and calves.
- Side leg raises: standing and holding support, lift one leg out to the side. Strengthens the hip muscles that steady you.
Making it safe and effective
The key to falls prevention is doing the right exercises, at the right level, consistently. A physiotherapist can assess your individual risk, tailor these exercises to your ability, and progress them safely over time.
For older adults, home visit physiotherapy makes this especially easy — your program is designed and supervised in the very environment where you move each day.