One in four adults over 65 falls each year — but fall risk is trainable, and the training is simpler than most people expect. Here are five exercises we teach constantly at our Trenton clinic. Safety first: do these near a counter or sturdy chair you can grab, and skip anything that feels beyond you. If you've already fallen or feel unsteady, get evaluated before self-training.
1. Sit-to-stand
From a firm chair, stand up and sit back down slowly, using your hands as little as possible. This is the single most functional leg exercise there is — it's the movement independence is made of. Work up to 10 repetitions, twice a day.
2. Heel-to-toe standing
Stand with one foot directly in front of the other, heel touching toe, fingertips resting on the counter. Hold 15–30 seconds, then switch feet. As it gets easier, lighten your fingertip contact.
3. Single-leg stance
Holding the counter, lift one foot an inch off the floor and balance on the other leg for up to 30 seconds. Progress by hovering your hands instead of holding. This trains exactly the stability that catches a stumble.
4. Heel raises
Holding the counter, rise up onto your toes slowly, then lower with control. Calf strength powers walking and helps you recover when your balance is challenged. Aim for 10–15 slow repetitions.
5. Marching in place
Holding the counter lightly, march slowly in place, lifting each knee toward hip height. This challenges the single-leg moments that make up every step you take. Try 20 total lifts.
When to get professional help
If you've fallen in the past year, grab furniture to steady yourself, or avoid stairs and curbs, a structured balance and fall-prevention program will do far more than home exercises alone — and it's typically covered by insurance with a physician's referral. Call us at 734.307.3670; we'll assess exactly where your balance is breaking down and build a program around it.
This article is general education, not medical advice. For guidance on your specific situation, talk with your physician or schedule an evaluation.