Quick answer
The best fall prevention exercises at home build leg strength and balance: sit-to-stands, heel raises, single-leg stands, heel-to-toe walking and side leg raises. Practice them next to a sturdy counter for 10 to 20 minutes on most days. Pair exercise with the other CDC STEADI steps: talk to your doctor, have your medicines reviewed, get a yearly eye exam and make your home safer.
Key takeaways
- About 1 in 4 adults 65 and older report a fall each year, according to the CDC.
- Leg strength and balance training are the core of fall prevention; federal guidelines recommend balance training for older adults.
- Always practice next to a sturdy counter or chair you can grab.
- Exercise works best alongside a medicine review, a yearly eye exam and a safer home.
- If you have fallen in the past year, feel unsteady or worry about falling, tell your doctor.
Falls are common, but they are not a normal or unavoidable part of getting older. The CDC reports that about 1 in 4 adults 65 and older say they fall each year. The good news: stronger legs, steadier balance and a few changes around the house can lower your risk. This guide gives you seven simple exercises you can do at your kitchen counter, a weekly plan, and a short home safety checklist.
Why do strength and balance exercises help prevent falls?
Most falls happen during everyday movement: getting up from a chair, turning around in the kitchen, stepping off a curb. Two things help you stay on your feet in those moments.
- Leg and hip strength lets you rise from a seat with control and catch yourself quickly if you trip.
- Balance helps your body sense where it is and correct small wobbles before they turn into a fall.
That is why the Physical Activity Guidelines for Americans recommend that older adults do multicomponent activity that includes balance training, along with muscle-strengthening activity on 2 or more days a week. If you want more balance ideas after this routine, see our full guide to balance exercises over 50.
What does the CDC STEADI approach recommend?
The CDC created STEADI (Stopping Elderly Accidents, Deaths and Injuries) to help health care providers and patients prevent falls. For you, it boils down to four practical steps:
- Talk openly with your doctor about falls, near-falls and any unsteadiness.
- Ask for a medicine review. Some medicines, or combinations of them, can make you dizzy or sleepy.
- Get your eyes checked at least once a year and update your glasses as needed.
- Do strength and balance exercises and make your home safer.
Exercise is only one part of the picture, but it is the part you can start today.
How should you set up a safe practice space?
Pick a spot next to a kitchen counter or a heavy table that will not slide. Clear the floor of rugs, cords and clutter. Wear supportive, closed shoes with non-slip soles rather than socks or slippers. Keep a sturdy chair without wheels nearby so you can sit down if you feel tired. For your first few weeks, rest your fingertips on the counter for every exercise. As you get steadier, you can hover your hand just above it.
The 7 best fall prevention exercises to do at home
Move slowly and with control. Breathe normally and never hold your breath. Stop any exercise that causes sharp pain or dizziness.
The exercises
Sit-to-Stand
Works: Thighs, hips, glutes2 sets of 8–12 reps
- Sit near the front of a sturdy chair with your feet flat and hip-width apart.
- Lean your chest slightly forward and press through your heels to stand up tall.
- Pause, then slowly lower yourself back down, reaching back for the seat with control.
- Make it easier
- Use your hands on the armrests or your thighs to help push up.
- Make it harder
- Cross your arms over your chest, or take 3 seconds to lower down.
- Safety tip
- Place the chair against a wall so it cannot slide. Stand up slowly if you get lightheaded.
Heel Raises at the Counter
Works: Calves, ankles2 sets of 10–15 reps
- Stand facing the counter with your hands resting on it and feet hip-width apart.
- Rise up onto the balls of your feet as high as is comfortable.
- Hold for 1–2 seconds, then lower your heels slowly to the floor.
- Make it easier
- Rise only partway and use more support from your hands.
- Make it harder
- Use just your fingertips, or hold the top position for 3 seconds.
- Safety tip
- Keep your knees soft and do not lock them. Stop if you feel a calf cramp.
Single-Leg Stand
Works: Balance, hips, ankles3 holds of 10–30 seconds per leg
- Stand facing the counter, holding it with both hands.
- Shift your weight onto your left foot and lift your right foot a few inches off the floor.
- Hold, then switch sides.
- Make it easier
- Lift only your heel and keep your toes touching the floor.
- Make it harder
- Hold with one fingertip, then try hovering your hand above the counter.
- Safety tip
- Stay within arm’s reach of the counter at all times. Put your foot down as soon as you wobble.
Heel-to-Toe Walk
Works: Balance, coordination2 lengths of the counter
- Stand alongside the counter with one hand resting on it.
- Step forward, placing the heel of one foot just in front of the toes of the other.
- Take 10 to 20 steps, look ahead rather than at your feet, then turn carefully and walk back.
- Make it easier
- Leave a small gap between your heel and toes.
- Make it harder
- Pause for 2 seconds on each step before moving on.
- Safety tip
- Practice along the counter, never in an open room, until you feel very steady.
Side Leg Raise
Works: Outer hips2 sets of 8–12 reps per leg
- Stand tall facing the counter with both hands on it.
- Keeping your toes pointing forward, lift your right leg out to the side about 6 to 12 inches.
- Lower slowly. Finish all reps, then switch legs.
- Make it easier
- Make the movement smaller.
- Make it harder
- Hold the lifted position for 2–3 seconds.
- Safety tip
- Keep your upper body upright; do not lean away from the moving leg.
Back Leg Raise
Works: Glutes, lower back2 sets of 8–12 reps per leg
- Stand facing the counter, holding it with both hands and leaning forward very slightly.
- Keeping your knee straight, slowly lift one leg straight back a few inches.
- Lower with control, finish your reps, then switch legs.
- Make it easier
- Lift only a couple of inches.
- Make it harder
- Hold the lifted position for 2–3 seconds.
- Safety tip
- Do not arch your lower back. The movement is small.
Marching in Place
Works: Hip flexors, balance, endurance30–60 seconds, 2 rounds
- Stand beside the counter with one hand on it.
- Lift one knee toward hip height, or as high as comfortable, then lower it.
- Alternate legs in a steady rhythm.
- Make it easier
- Do it seated in a sturdy chair.
- Make it harder
- Pause for 2 seconds with each knee lifted.
- Safety tip
- Keep your posture tall and your support hand ready.
How often should you do fall prevention exercises?
Short, regular practice beats one long session a week. Here is a simple plan that fits most schedules:
| Day | What to do | Time |
|---|---|---|
| Monday, Wednesday, Friday | All 7 exercises | 15–20 minutes |
| Tuesday, Thursday, Saturday | Single-leg stand, heel-to-toe walk, marching | 5–10 minutes |
| Every day | A walk or other activity you enjoy | Build toward 20–30 minutes |
| Sunday | Rest or gentle stretching | As you like |
The federal guidelines recommend 150 minutes a week of moderate aerobic activity, such as brisk walking, for older adults who are able. If walking feels unsteady, a full-body chair workout is a good place to build strength first. Many people also enjoy tai chi, a slow, flowing practice that trains balance.
Home safety checklist: a quick room-by-room walk-through
The CDC encourages older adults to make their homes safer as part of fall prevention. Walk through your home with this list:
- Floors: Remove or tape down throw rugs. Keep cords, shoes and clutter out of walkways.
- Stairs: Make sure there are sturdy handrails on both sides and good lighting at the top and bottom. Fix loose or uneven steps.
- Bathroom: Put a non-slip mat or strips in the tub or shower. Install grab bars next to the toilet and inside the shower.
- Bedroom: Place a lamp within reach of the bed and use night lights along the path to the bathroom.
- Kitchen: Store everyday items on lower shelves so you do not need a step stool.
- Entryways: Keep outdoor steps clear and well lit. In winter, have salt or sand ready for icy days.
When to talk to your doctor
STEADI uses three simple questions to spot higher fall risk. If you answer yes to any of them, bring it up at your next visit:
- Have you fallen in the past year?
- Do you feel unsteady when standing or walking?
- Do you worry about falling?
Check with your doctor before starting a new exercise routine if you have a heart condition, uncontrolled blood pressure, recent surgery, frequent dizziness, or a joint replacement. A physical therapist can also design a balance program around your specific needs. Once these moves feel easy, our bodyweight leg workout is a natural next step.
Frequently asked questions
What is the single best exercise to prevent falls?
There is no single best move, because falls involve both strength and balance. If you only have time for one, the sit-to-stand builds the leg strength you use every time you get up. Combine it with a balance drill such as the single-leg stand for the most benefit.
How long does it take for balance exercises to work?
Many people notice they feel steadier within a few weeks of regular practice. Lasting improvement comes from keeping it up, so treat these exercises as a long-term habit rather than a short program.
Can I do fall prevention exercises if I use a cane or walker?
Often yes, but ask your doctor or a physical therapist which exercises are right for you. Start with the seated versions and always keep a counter or sturdy support within reach.
What does STEADI stand for?
STEADI stands for Stopping Elderly Accidents, Deaths and Injuries. It is a CDC initiative that helps health care providers screen for fall risk and gives patients practical steps to prevent falls.
Sources
Health note: This article is general information, not medical advice. If you have a heart condition, high blood pressure, diabetes, recent surgery, joint replacement or any symptoms such as chest pain, dizziness or unusual shortness of breath, talk to your doctor before starting. Stop any exercise that causes sharp pain. Read our full disclaimer.
