Preventing Falls with Better Balance and Core Strength
As we age, a fall can lead to a serious injury and even limit your independence. Falls are common among adults 65 and older, but many can be prevented with regular movement and simple exercises. [1]
Strong core muscles — including your stomach, lower back, hips, and pelvis — help support your spine and keep you steady. Balance exercises train your body to react and stay stable. Doing both together can make it easier to move with confidence.
Simple exercises to try
Before starting, stand near a sturdy chair or wall for balance.
1. Heel-to-toe walk
Walk forward slowly placing the heel of one foot directly in front of the toes of the other. Try 10–20 steps. This helps improve balance and coordination.
2. Single-leg stand
Hold the back of a chair and lift one foot off the floor. Try to hold for 10 seconds, then switch legs. As you improve, try holding with one hand or no hands.
3. Seated marches
Sit in a chair with good posture. Lift one knee toward your chest and lower it, then switch legs. Do 10 marches on each side to build hip and core strength.
4. Standing side leg raises
Holding a chair for support, slowly lift one leg out to the side. Keep your back straight and lower your leg slowly. Do 10 repetitions on each side to strengthen hips and improve balance.
Aim to do balance and strength exercises at least two to three times a week. [2]
Stay active every day
Regular physical activity supports your heart, muscles, and balance. Most adults, including those 65 and older, should aim for regular aerobic activity (like walking), muscle-strengthening activities, and balance work each week. [3] Even light activities are better than none, and you can build up gradually.
Make your home safe
Small changes at home can reduce fall risks. Remove loose rugs, clear clutter from walkways, and keep rooms well lit. Talk with your doctor about medications that can affect balance. [4]
Every step counts
It’s never too late to improve your balance and strength. Start slow, be consistent, and celebrate your progress. The more you practice, the steadier and more confident you’ll feel.
Fall Prevention: Simple Tips to Prevent Falls. Mayo Clinic.
Falls and fall prevention. National Institute on Aging