Exercises to Prevent Falls

Physical activity, particularly exercises that focus on balance and strength training, is considered the best way to prevent falls.  

Exercising does not need to be long and daunting, you can do exercises in multiple short periods throughout the day—also known as Exercise Snacks.

Older Adults Exercising Stock Photo 2

The Montana Falls Prevention Program supports three falls prevention programs:  

  • Stay Active & Independent for Life (SAIL)  
  • Stepping On  
  • Tai Chi for Arthritis & Falls Prevention.  

All three programs include exercises designed specifically to help build strength and balance.

Below are exercise suggestions to help you strengthen your leg muscles and improve your balance. It is always a good idea to stand near something sturdy to hold on to, such as a kitchen counter, and have a chair nearby to sit and rest. 

Exercises good for leg strength: 

Exercises good for improving balance: 

Start by doing each exercise five to 10 times. Take a short rest (one minute or less) in between exercises. Once you have completed the exercises you can be done or repeat the sequence. Work up to doing each exercise 10 times, twice a day. 

You do not need to go to a gym to exercise. You can do exercise in the own convince of your home. Be sure to create a safe space to move around.