Balance Exercises to Prevent Falls

Falls are a leading cause of injury hospitalization after 65. The good news: balance is trainable at any age. Ten minutes daily can meaningfully cut risk within 6–8 weeks.

Safety first

Stand near a sturdy chair or kitchen counter. Wear non-slip shoes. If you’ve fallen in the past year, ask a physical therapist for a personalized plan.

Level 1 — Beginner

Weight shifts: Feet hip-width, shift weight side to side slowly, 10 reps each direction.

Heel raises: Rise onto toes holding counter, 10 reps.

Sit-to-stand: Stand from chair without using hands if possible, 8 reps.

Level 2 — Intermediate

Tandem stance: Heel of one foot touching toes of the other. Hold 20 seconds, switch feet.

Single-leg stand: Lift one foot 2 inches, hold 15–30 seconds. Switch.

Reach and tap: Stand on one leg, tap the other foot forward, side, and back — 5 each direction.

Level 3 — Advanced

Eyes-closed stand: Only with hand on counter. Hold 10 seconds, build slowly.

Walking backward: 10 steps along a hallway with someone spotting you.

Tai chi class: Group classes combine balance, strength, and confidence.

Home environment checklist

• Remove loose rugs or tape edges down
• Improve lighting on stairs and hallways
• Install grab bars in bathroom
• Keep phone reachable from floor level

Pair balance work with leg strength from our at-home exercises guide. Report near-falls or dizziness to your doctor — they may check blood pressure, vision, or medications.