5 Fall Prevention Exercise Suggestions for Seniors

At More to Life Adult Day Health Center, a concerned adult day care health center in Sparks, Nevada, we offer the following fall prevention exercises that seniors can do at home. These exercises can help improve one’s strength and balance. To execute them properly, prepare a bench top, chair, or use your home’s walls for support.

Exercise #1: Heel Raise (helps with climbing stairs and walking)

• To balance yourself, make sure to hold on to something solid. Slowly lift both heels off of the floor. Stand on your toes for at least three seconds, then slowly lower your heels to the floor.
• Repeat this at least five more times.

Exercise #2: Knee Raise (helps with getting in and out of cars, climbing stairs)

• Hold on to something for support and balance. Once you feel comfortable, slowly lift a knee to hip level and hold that position for at least three seconds. Repeat this with the other leg.
• Repeat this exercise at least five more times.

Exercise #3: Sit to Stand (helps with sitting up and down)

• Keep your knees slight apart and stand up slowly from a chair. To make it more challenging, hold your arms out in front of you at shoulder height or keep them crossed across your chest. *If this is too difficult on your knees, you can start by using a chair with armrests for support.
• Lower yourself back down into the chair.
• Repeat this exercise at least five more times.

Exercise #4: Heel-to-Toe (improves balance)

• To balance yourself, keep your fingertips on something solid. Slowly stand heel-to-toe. Slightly bend your knees and stay still for at least five seconds.
• Repeat this exercise at least five more times.

Exercise #5: Sideways Walking/Side Leg Raise (improves stability)

• Hold on to something for support and balance. Stand on one leg by slowly raising the other sideways. Hold this position for at least five seconds. Once done, repeat this procedure with the other leg.
• Repeat this exercise at least five more times.
• Extend this exercise by walking sideways. Take slow steps alongside a table or a bench.

These are just 5 fall prevention exercise suggestions from your friendly provider of assisted living in Nevada. Once you start to feel more confident with these exercises, you can hold the positions for longer or increase the repetitions.