Exercises to Prevent Falls

Certain types of exercises may help make you less likely to fall.

Try the ones below or do other exercises that your healthcare provider suggests.

Depending on your health, you may need to start slowly. Don't let that stop you. Even small amounts of exercise can help you. Talk with your healthcare provider before starting any exercise program.

Improve balance

Many types of exercise can help improve balance. Tai chi and yoga are good examples. Here's another one to try. You can do it anytime and almost anywhere.

• Stand next to a counter or solid support.

• Push yourself up onto your tiptoes.

• Hold for 5 seconds. If you start to lose your balance, hold on to the counter.

• Rest and repeat 5 times. Work up to holding for 20 to 30 seconds, if you can.

  

  Increase flexibility

  Being more flexible makes it easier for you to move around safely. Try exercises like the seated hamstring stretch.

  • Sit in a chair and put one foot on a stool.

  • Straighten your leg and reach with both hands down either side of your leg. Reach as far down your leg as you can.

  • Hold for about 20 seconds.

  • Go back to the starting position. Then repeat 5 times. Switch legs.

    

    Build strength

    Resistance exercises help build strength. You can do them without equipment. Or you can use weights, elastic bands, or special machines. One such exercise is called the biceps curl. You can hold a 1-pound weight or even a can of soup. Do this exercise at least 3 times a week. Strive for every day.

    • Sit up straight in a chair.

    • Keep your elbow close to your body and your wrist straight.

    • Bend your arm, moving your hand up to your shoulder. Then slowly lower your arm.

    • Repeat 5 times. Switch to the other arm.