Easy exercises to fall-proof your body from head to toe

The information in this article is for educational purposes only and is not intended to replace medical advice from your doctor.  

Having good balance cuts your risk of falling and hurting yourself. Why? When your core and lower body muscles are strong and flexible, you’re steadier on your feet. That gives you better overall balance — which means you’re less likely to take a tumble.  

And that’s important, especially if you’re an older adult. Every year, 3 million older Americans are treated in the emergency department for falls, according to the Centers for Disease Control and Prevention. 

The good news: There are simple balance builders you can do at home to boost your balance from head to toe, according to the National Institute on Aging. We asked three fitness professionals who work with older adults to share their go-to balance exercises: Michele Aliani, PT, of Professional Physical Therapy, Rockville Centre, New York; Ryan Glatt, MS, a certified personal trainer at the Pacific Neuroscience Institute, Santa Monica, California; and Maikel Griages, DPM, a podiatric surgeon with Save Your Soles Podiatry, in Abington, Pennsylvania.

The exercises they recommend don’t require any special equipment. In fact, you can do them while you watch TV or listen to a podcast. Aim to do three or four of the moves below a few times a week.  

Be sure to check with your health care provider before you get started. For example, if you’ve recently had foot surgery, it might not be the right time to try some of these exercises. Your yearly at-home health and wellness assessment is a good time to talk to a clinician about your fall risk and learn helpful fall-prevention strategies. Reminder that this visit is offered at no additional cost, thanks to your health plan membership.

Exercise #1: Heel-to-toe walk 

1. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
2. Look at a point in the distance ahead of you. Focus on it to keep you steady as you walk.
3. Take a step. Put your heel just in front of the toes of your other foot.
4. Walk this way for 15 to 20 steps. 

Exercise #2: Toe raises 

1. Stand straight, holding on to the back of a sturdy chair. Rise up on your toes and hold for 10 seconds. Slowly lower down. You can also try this while standing on one leg.
2. Lift just your toes off the ground so that your weight is on your heels. Hold for 10 seconds, then slowly lower down. 

Exercise #3: Wall slide 

1. Stand straight with your back against a wall and your feet shoulder-width apart. Position your arms against the wall like goalposts.
2. Slowly bend your knees, sliding downward while keeping your back against the wall. Start with gradual knee bends, but aim for a position of about 45 degrees.
3. Hold for a few seconds, then slowly push back up. Gradually increase the hold time.  
4. Repeat 5 times.  

Exercise #4: Ankle circles 

1. Sit up straight in a chair, feet flat on the floor. Extend one leg straight out in front of you, foot flexed, with your toes pointed up at the ceiling. Rest your calf on a sturdy chair or couch for more support.
2. Slowly circle your foot in a clockwise direction. Repeat 8 to 12 full circles. Then circle your foot counterclockwise 8 to 12 times.  
3. Switch feet.  

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Exercise #5: One-leg stands 

1. Stand behind a sturdy chair. Hold on for balance if necessary.
2. Slowly raise one leg off the floor, about 3 to 6 inches. Hold this position for 10 seconds. Repeat 10 to 15 times.
3. Switch legs and repeat 10 to 15 times. 

Exercise #6: Tightrope walks 

1. Stand with your feet shoulder-width apart. Hold your arms straight out to your sides, like a tightrope walker.
2. Look at a point ahead of you and focus on it to keep you steady as you walk.
3. Walk slowly in a straight line with one foot in front of the other, as if you are stepping on an imaginary rope. Take 15 to 20 steps. Then turn around and walk back to your starting point the same way. 

Exercise #7: Foot presses 

1. Grab an exercise strap or resistance band and sit in a sturdy chair. Loop the strap around the upper half of your foot. Sit up and plant your heels into the ground.  
2. Pull the band gently up toward your chest so that your toes are lifted. From there, slowly push your foot against the band until your foot is flat on the floor. Hold for 2 seconds.  
3. Return to starting position. Repeat 8 to 12 times, then switch feet. 

See our sources: 
Facts about falls: Centers for Disease Control and Prevention  
Balance exercises help prevent falls: National Institute on Aging  
Benefits of strength and resistance exercise for older adults: The Journal of Strength and Conditioning Research