Improving your strength and balance is one of the most important things you can do to reduce your risk of falls! These exercises from the Ohio Department of Aging have been shown to increase strength, stamina and balance. We’ve also included a few video demonstrations of the exercises.
Before beginning any new fitness routine, talk with your healthcare provider or physical therapist about exercises that are appropriate for your health and activity level. Not all exercises are safe for each person. If you need help, ask a friend, family member or others to help.
Weight Shifting
Standing with your feet at hip-width, shift your weight to one side, lifting your opposite foot off of the floor.
Hold the position as long as you can (about 30 seconds), then shift to the other side and repeat three times (or as many times as you are comfortable).
If you are unsteady when you first start, use a wall, countertop, or sturdy chair to help you keep your balance, or ask a family member or friend to help.
Sit-to-stands
Stand tall with your back facing a sturdy chair and your feet hip-width apart.
Sit back and slowly lower your hips onto the chair as gently as possible. Without swinging your torso, push through your heels to stand up.
Perform 10 times.
If you need to, hold onto the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding onto anything.
One-legged balancing
Start with your feet at hip-width and your hands on your hips. Lift one leg, bending at the knee. Hold this position for up to 30 seconds.
Alternate with the other leg and repeat five times (or as many times as you are comfortable).
If you are unsteady when you first start, use a wall, countertop, or sturdy chair to help you keep your balance, or ask a family member or friend to help.
Heel-toe walk
Stand with your arms straight out and your feet side by side.
Focusing on a spot in front of you, take a step forward, placing the heel of the front foot directly in front of and touching the toe of your back foot.
Take 10-20 steps this way, as you are comfortable.
Leg raises
Sit in a sturdy chair with only your toes and the balls of your feet on the floor.
Slowly extend one leg in front of you as straight as possible, but don’t lock your knee.
Flex your foot and point your toes toward the ceiling. Hold for 1 second then slowly lower your leg.
Repeat 10-15 times, then switch to the other leg.
Once you feel comfortable with these exercises or if you want to improve your strength, balance and fitness, you can try Easy Yoga from the Christ Hospital or a series of adapted exercises from the National Center on Health, Physical Activity and Disability.
