Fall Prevention Exercises for Senior Citizens

What actually prevents falls

Programmes that reduce falls share a few features. They challenge balance, not just strength. They're progressive, getting harder as the person improves. And they add up to a meaningful amount of practice, usually several hours a week in total. Gentle stretching on its own and walking on its own don't reduce falls much.

A core home routine

These exercises form the base of most programmes. Always practise beside a kitchen counter or sturdy support.

1. Sit to stand. Stand up from a firm chair without using your hands if possible, then sit down slowly. Ten repetitions.
2. Heel raises. Holding the counter, rise onto your toes and lower slowly.
3. Toe raises. Lift your toes while keeping heels down. Strengthens the muscles that stop the foot catching.
4. Single leg stand. Stand on one leg with fingertips on the counter, building towards 10 to 30 seconds.
5. Heel to toe standing. One foot directly in front of the other.
6. Side steps. Walk sideways along the counter.
7. Step training. Step forward, sideways and back in different directions.

Each has illustrated instructions in our fall prevention exercises guide, and tandem walking has its own page.

How to progress

Once an exercise feels easy, make it harder by reducing hand support, closing the eyes briefly (with support), or standing on a cushion. Progression is what keeps improving balance. Doing the same easy exercises for months maintains, but doesn't build.

How often

Aim for exercises at least three times a week, ideally more, and keep going. Benefits build over months and fade if exercise stops.

Safety first

Wear supportive shoes. Clear the space around you. Have someone nearby if balance is poor. Stop if you feel dizzy, and tell your doctor about any dizziness on standing.

Common mistakes with fall prevention

The biggest mistake is doing exercises that are too easy. Gentle seated exercises have value, but they don't challenge balance enough to reduce falls. Balance improves when it's challenged safely, which means standing, reducing hand support and progressing difficulty.

The second is stopping too soon. Benefits build over months and fade when exercise stops. A programme done for four weeks and abandoned won't have much lasting effect.

The third is focusing only on exercise. Falls also come from medication side effects, poor eyesight, low blood pressure on standing, poor footwear and home hazards. A good fall prevention plan looks at all of these, not just strength and balance.

Beyond exercise

Falls have many causes. Medication review, eyesight checks, good lighting, removing trip hazards and grab rails in bathrooms all reduce risk. A physiotherapy assessment at home looks at these alongside strength and balance.

If a fall has already happened, see our guide to home physiotherapy after a fall.