Falls occur in about one in four adults ages 65 and older each year. Falls can have serious consequences for your physical health, like fractures, head injuries, hospital stays, and lasting changes in mobility.
But even a fall that doesn’t cause a serious physical injury can affect how you feel. The fear of falling again might make you nervous about walking outside, using the stairs, showering, or leaving home alone. That fear can lead you to move less, and over time, reduced activity weakens the muscles you need for balance. This, in turn, can make you feel even less steady and further increase your risk of falls, creating a tough cycle that’s hard to break.
The encouraging news is that many fall-risk factors can be addressed, such as home modifications, medication adjustments, and exercises that help with balance and strength. In this guide, we’ll specifically look at exercises that can help reduce your fall risk or minimize potential injury.
Note: Exercise can’t prevent every fall, and it shouldn’t be your only precaution. Medication reviews, vision and hearing checks, supportive footwear, home-safety improvements, and appropriate mobility aids are also important. Chat with your doctor about your lifestyle to help come up with a comprehensive fall prevention plan that’s specific to you.
What Exercises Can Help Seniors Prevent Falls?
The best exercises for elderly to prevent falls usually combine two types of movement:
- Strength exercises that build the muscles to support standing, walking, climbing stairs, and recovering from a loss of balance.
- Balance exercises that challenge your ability to control your body while standing still or moving.
The National Institute on Aging recommends a well-rounded activity schedule that includes muscle-strengthening and balance exercises as part of an active lifestyle for older adults. Yoga, Pilates, tai chi, resistance exercises, and other appropriately modified activities can help improve strength and stability for seniors over time. Walking is another great exercise that can help improve balance long-term.
The Functionality of Balance for Seniors
Balance isn’t controlled by just one muscle. It’s a full-body system – your eyes, inner ears, brain, nerves, joints, and muscles all work together to keep you balanced and upright. Think about what happens when you trip. Your leg moves quickly to catch you, your hips and core stabilize your body, your ankle adjusts to the surface beneath you, etc. Balance exercises help your body coordinate multiple responses at once, and strength exercises offer the power your muscles need to carry out those tasks.
That’s why strength and balance exercises for seniors should prepare you for real-life tasks that require balance coordination, such as:
- Standing up from the toilet or a low chair
- Stepping onto a curb
- Reaching into a cabinet
- Walking across an uneven lawn
- Turning around in a narrow space
- Carrying groceries
- Catching yourself after a small misstep
Getting Started with Fall Prevention Exercises for Seniors
Before beginning any exercises, choose a clear area without loose rugs, pets, cords, or clutter. Wear secure, supportive shoes rather than socks or loose slippers. Use a sturdy countertop or heavy, stable chair that won’t roll or tip. Don’t use a lightweight folding chair, towel rack, or movable table for balance.
You can adjust many balancing exercises for seniors by changing how much support you use:
- Most support: Hold the chair or counter with both hands.
- Moderate support: Hold with one hand.
- Light support: Rest only your fingertips on the surface.
- Advanced support: Keep your hands close to the surface without holding it.
Holding on is not “cheating.” The purpose is to practice safely. As you grow stronger, you may be able to use a lighter touch, but there’s no need to remove your support completely until you’re ready. Move to a harder version only when the current one feels comfortable and controlled. Never close your eyes during these exercises unless a qualified healthcare or exercise professional has specifically instructed you to do so.
For further safety, here are a few tips during each exercise:
- Stand tall without locking your knees.
- Look forward rather than down at your feet.
- Move slowly and with control.
- Breathe normally.
- Keep one or both hands on your support as needed.
- Rest whenever you feel tired.
10 Exercises to Help Prevent Falls for Seniors
These 10 exercises emphasize lower-body strength, controlled movement, and balance. Start with one set of each and gradually add repetitions as you become more comfortable. We’ll give you more tips and tricks on safely doing these balance exercises for seniors below.
1. Sit-to-Stand
What it strengthens: thighs, hips, and core – the muscles you use to rise from a chair, bed, toilet, or car
Sit toward the front of a sturdy chair with your feet flat on the floor, about hip-width apart. Lean your chest slightly forward and press through your feet to stand. You should feel the weight evenly distributed across your entire foot. Slowly lower yourself back into the chair. Try to control the downward movement rather than dropping into the seat. Try five to ten reps.
Use the chair’s arms or place your hands on your thighs if needed. As you gain strength, you can try using less assistance.
2. Heel Raises
What they strengthen: calves and ankles; strong calf and ankle muscles keep you even and steady while walking
Stand behind a sturdy chair or at a counter. Place your feet about hip-width apart. Slowly rise onto the balls of your feet, lifting both heels. Pause, then lower your heels with control. Make sure to keep your body upright rather than leaning forward. Repeat 10 times total.
3. Toe Raises
What they strengthen: the muscles that lift the front of your feet, which help you clear the floor more easily as you walk (instead of catching a toe on a rug)
Stand tall while using support (like a countertop or sturdy chair back). Keep your heels on the floor and lift your toes upward. Pause, then lower them slowly. Avoid rocking your entire body backward. Do this ten times.
4. Side Leg Raises
What they strengthen: outer hips and thighs, which help stabilize your pelvis when you walk, step sideways, and stand on one leg
Stand behind a chair with your feet facing forward. Shift your weight onto one leg. Keeping the other leg straight, lift the raised leg slowly out to the side. Avoid leaning your upper body or turning your toes outward. Lower the leg with control, then repeat on the other side. Do ten reps on each side.
5. Standing Hip Extensions
What they strengthen: glutes, hips, and the backs of the legs – the muscles that propel you forward while walking and support you as you stand from a seated position
Stand behind a sturdy chair and hold it for support. Shift your weight onto one leg. Keeping the other leg mostly straight, move the raised leg gently behind you without arching your back. Pause briefly, return to the starting position, and switch sides. Try five to ten reps on both sides.
6. Standing Marches
What they strengthen: hip flexors, thighs, core, and standing balance, helping train your body to lift your feet over steps, curbs, cords, and other small obstacles
Hold a sturdy chair or counter. Lift one knee as though you’re marching, lower it, and then lift the other. Keep your upper body tall and move slowly enough that you remain in control. Try twenty marches for each leg.
7. Side-to-Side Weight Shifts
What they improve: balance control and confidence when transferring weight; weight shifting is part of walking, turning, reaching, and stepping sideways
Stand with your feet slightly wider than hip-width apart and hold support like a chair back or counter. Slowly shift your weight toward your right foot without lifting the left foot. Return to the center, then shift toward the left. Keep your shoulders level and avoid bending sharply at the waist. Do five to ten reps; go slowly and really focus on the movement rather than hurrying through this exercise.
8. Heel-to-Toe Stand
What it improves: narrow-base balance and brain-body connection
Stand beside a counter so you can hold it with one hand. Place one foot directly in front of the other, or as close to that position as feels comfortable. Imagine that you are standing on a straight tightrope. Hold the position for 15-30 seconds, then switch which foot is in front.
To make it a little easier, take a wider stance. Place the front foot slightly to the side rather than directly in line if the full position feels too unsteady.
9. Single-Leg Stand With Support
What it strengthens: ankles, hips, core, and standing balance; standing on one leg is a daily part of walking, climbing stairs, and getting dressed
Hold the back of a sturdy chair with both hands. Shift your weight onto one leg and slightly lift the opposite foot from the floor. Keep the standing knee softly bent. Lower the foot and repeat on the other side. Use as much hand support as you need. Do ten reps on either side.
10. Low Step-Ups
What they strengthen: thighs, hips, calves, and functional balance
Use the bottom step of a staircase with a secure handrail. Step up with one foot, bring the other foot up, and then step back down carefully. Move slowly, hold the rail, and have another person nearby the first few times if you are uncertain.
Do not perform step-ups on an unstable stool, exercise platform, or loose step. Skip this exercise if stairs are difficult or unsafe for you.
Exercises to Improve Balance for Seniors
The best routine is one you can perform safely and continue over time. As the exercises become easier, you can progress by:
- Adding one or two repetitions
- Holding a position for a few additional seconds
- Completing another set
- Moving more slowly (which makes your muscles work harder)
- Using a lighter grip on your support
- Adding light resistance with professional guidance
Do not make several exercises harder at the same time. Change one element, see how your body responds, and give yourself time to adjust.
Balance exercises should challenge you slightly, but they shouldn’t feel frightening. If you frequently grab support quickly, cross your feet unexpectedly, feel dizzy, or can’t regain your position easily, the exercise is likely too difficult. Use more support or return to an easier version. It takes time, but your balance will improve – just take it slow!
Consistency matters more than completing a difficult routine once. A few safe, controlled exercises performed regularly is more helpful than pushing yourself until you’re exhausted.
Tip: A physical therapist may be a great starting point. They can assess your walking, strength, balance, and individual fall risk. Personalized guidance is critical if you have fallen before or notice that your balance is changing.
Virtual Exercise Classes for Seniors: Grow With GoGo
Exercising at home is convenient, but it can also feel isolating. You may not know which exercises to do, how to modify them safely, or how to stay motivated when you’re exercising by yourself.
As part of your GoGo membership, you get access to Grow with GoGo. This program offers accessible virtual exercise classes for seniors and people with disabilities, so you can move, learn, and connect with others from home. You’ll have access to classes like chair yoga, functional fitness, strength training, and more. Chair yoga provides gentle, joint-friendly movement using a sturdy chair, while functional fitness sessions focus on movements that support muscle tone, balance, mobility, and everyday independence.
Classes may use bodyweight movements or light weights and include:
- Clear, safety-focused instruction
- Modifications for different ability levels
- A welcoming small-group Zoom setting
- Exercises that support daily functional movement
- Opportunities to interact and build a regular routine with others
And there are more than just physical benefits! Joining a live class gives you something to look forward to, a familiar group to move alongside, and a sense of encouragement that can make exercise feel more enjoyable. Even a simple greeting before class or seeing familiar faces each week can help you feel more connected. You’ll also have time to socialize afterward, making it a fantastic way to connect with other people with the same health goals.
Not sure if it’s right for you? Check out some of our past classes on our YouTube here.
P.S. Technology Does Not Have to Keep You From Joining
For many GoGo members, Grow with GoGo is their first experience using Zoom. GoGo makes the learning curve easier by providing setup guidance and sending class links by email. You can also receive assistance by phone to get connected.
That means you can stay active, build confidence, and enjoy regular social connection without driving to a gym, navigating a crowded fitness center, or managing unfamiliar technology alone.
Printable List: Exercises to Improve Balance for Seniors
Print or save this list and place it near the chair or counter you use for exercise.
My Strength and Balance Routine
☐ Sit-to-stand — 5 repetitions
☐ Heel raises — 8 to 10 repetitions
☐ Toe raises — 8 to 10 repetitions
☐ Side leg raises — 5 to 8 per side
☐ Standing hip extensions — 5 to 8 per side
☐ Standing marches — 10 total
☐ Side-to-side weight shifts — 5 per side
☐ Heel-to-toe stand — Up to 10 seconds per side
☐ Supported single-leg stand — Up to 5 to 10 seconds per side
☐ Low step-ups — 3 to 5 per side
Before I Begin
☐ I feel well enough to exercise today.
☐ My exercise area is clear of rugs, cords, clutter, and pets.
☐ I am wearing secure footwear.
☐ My chair or counter is sturdy.
☐ I have water nearby.
☐ I will stop if I feel pain, dizziness, or unusual discomfort.
Other Fall-Prevention Reminders
☐ Tell my healthcare provider if I fall or feel increasingly unsteady.
☐ Ask for a review of medicines that may affect my balance.
☐ Keep vision and hearing checks up to date.
☐ Remove tripping hazards and improve lighting at home.
☐ Use my cane, walker, railing, or other support when needed.
Build Strength, Confidence, and Connection With Grow With GoGo
Want an easy way to improve your balance and functional fitness? Then you’ll love Grow with GoGo! These classes are included with your GoGo membership, and they’re an easy and welcoming way to try chair yoga, functional fitness, strength training, and more – all with the guidance of a professional teacher and encouragement of a group setting. Plus, it’s right from the comfort of your home!
Click here to learn more about Grow with GoGo and explore upcoming virtual events.
