Exercises to help prevent falls
If you have a medical problem or you are an older adult, you may be at risk of falling or tripping. This can result in broken bones or even more serious injuries.
Exercising can help prevent falls because it can:
- Make your muscles stronger and more flexible
- Improve your balance
- Increase how long you can be active
You can do the following exercises anytime and almost anywhere. As you get stronger, try to hold each position longer or add light weights to your ankles. This will increase how effective the exercise is.
Try to exercise 150 minutes a week. Perform muscle strengthening exercises 2 or more days a week. Start off slowly and check with your health care provider to make sure you are doing the right type of exercises for you. You may want to exercise on your own or join a group.
When you exercise, always make sure you breathe slowly and easily. Do not hold your breath.
National Institute on Aging website. Four types of exercise can improve your health and physical ability. www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. Updated April 2, 2020. Accessed June 8, 2020.
National Institute on Aging website. Prevent falls and fractures. www.nia.nih.gov/health/prevent-falls-and-fractures. Updated March 15, 2017. Accessed April 9, 2020.
Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019;1:CD012424. PMID: 30703272 pubmed.ncbi.nlm.nih.gov/30703272/.