Balance Exercises That Help Prevent Falls After 60

Balance exercises are one of the most effective things you can do to stay on your feet as you get older. A few minutes of practice several times a week, combined with strength training, a medication review and some simple changes at home, can lower your chances of a fall and help you keep doing the things you enjoy.

This guide explains why falls become more likely with age, walks you through safe exercises you can start today, and lists the questions worth raising at your next checkup.

Why Falls Matter More After 60

Falls are not a rare event. According to the Centers for Disease Control and Prevention's facts about older adult falls, more than one out of four older people falls each year, yet fewer than half tell their doctor. The CDC also notes that falling once doubles your chances of falling again.

The consequences can be serious. Falls can lead to broken wrists, arms, ankles and hips, and they are the most common cause of traumatic brain injuries in older adults. The National Institute on Aging (NIA) guide to falls and fractures points out that for older people, a broken bone can be the start of more serious health problems and long-term disability.

There is also a hidden cost: fear. Many people who fall, and many who never have, start avoiding walks, shopping trips and social outings because they are afraid. Unfortunately, doing less makes muscles weaker, which raises the risk of falling. Staying active is part of the solution, not part of the problem.

What makes a fall more likely

Most falls happen because of several risk factors at once. Common ones include:

• Weak leg and hip muscles, which make it harder to rise from a chair or recover from a stumble. Age-related muscle loss is called sarcopenia.
• Balance and walking problems, including those caused by conditions such as diabetes, nerve problems or heart disease.
• Medicines that cause dizziness, drowsiness or confusion. Taking more medicines raises the risk.
• Blood pressure that drops when you stand up, known as postural hypotension.
• Vision and hearing changes, foot pain and unsafe shoes such as backless slippers or high heels.
• Home hazards like throw rugs, clutter and broken or uneven steps.

The encouraging news is that many of these can be changed.

How Much Balance Exercise Do You Need?

The NIA explains in its overview of the three types of exercise for older adults that people do best with a mix of aerobic, muscle-strengthening and balance activity. For balance, the NIA suggests aiming for about three sessions a week.

Balance work does not have to be long. Five to ten minutes at a time, built into your day, is a reasonable way to begin. As you get steadier, you can hold positions longer or make them a little harder.

Balance also works best when your muscles are strong. MedlinePlus, from the National Library of Medicine, recommends muscle-strengthening exercises on two or more days a week and aerobic activity such as walking for 150 minutes a week. If that sounds like a lot, start smaller and build up gradually.

Safe Balance Exercises to Try at Home

Before you begin, set yourself up for safety. Stand next to a sturdy chair, kitchen counter or wall you can hold. Wear stable, nonskid shoes, and clear the floor around you. Breathe slowly and naturally; do not hold your breath.

The exercises below are drawn from the NIA and from the MedlinePlus guide to exercises that help prevent falls.

1. Toe stand

Hold the back of a chair. Stand tall with your knees slightly bent. Rise up onto your tiptoes as high as is comfortable, then slowly lower your heels. Repeat 10 to 15 times. This strengthens your calves and ankles, which help you catch yourself when you trip.

2. Stand on one foot

Holding a chair with one or both hands, lift one foot a few inches off the floor. Hold for as long as you feel steady, then switch sides. When this becomes easy, try holding on with just a fingertip. Many people practice this while waiting in line or brushing their teeth, with a counter close by.

3. Sit-to-stand

Sit in a sturdy chair without wheels. Lean slightly forward and stand up, using your hands only if you need to. Sit back down slowly. Over time, aim to rise without pushing off with your hands. This is one of the most useful everyday strength moves there is.

4. Heel-to-toe walk

Near a wall or counter, walk in a straight line, placing the heel of one foot just in front of the toes of the other, like walking on a tightrope. Look ahead rather than down. Take several steps, then turn carefully and come back.

5. Knee curl

Holding a chair, stand with your feet shoulder-width apart. Bend one knee to bring your heel toward your buttock, then lower it slowly. Repeat 10 to 15 times on each leg to strengthen the back of your thighs and hips.

6. Walking sideways or backward

Along a hallway with something to hold, take slow steps to the side, then back the other way. Walking backward a few steps, slowly and with support, also trains the reactions you need to recover from a stumble.

Stop if you feel pain, dizziness or shortness of breath, and talk with your doctor, nurse or physical therapist before continuing.

Tai Chi, Yoga and Group Classes

If you prefer company, structured classes can make balance practice more enjoyable. The NIA lists tai chi, a slow, flowing "moving meditation," along with yoga and Pilates as ways to improve balance and muscle strength. Gentle water exercise and dancing can help too.

Many senior centers, community centers, YMCAs and parks departments offer beginner tai chi or fall-prevention classes, and some are free or low cost. Classes also bring a social benefit; if you have been feeling cut off, see our ideas for easing loneliness in later life. You can find local programs for older adults through the Eldercare Locator or by calling 1-800-677-1116.

Other Ways to Lower Your Fall Risk

Exercise works best alongside a few other habits recommended by the NIA and CDC:

• Review your medicines. Ask your doctor or pharmacist whether anything you take, including over-the-counter sleep aids, could make you dizzy or drowsy. Do not stop a prescribed medicine on your own.
• Get your eyes and hearing checked. Even small changes are linked to more falls. Give yourself time to adjust to new glasses.
• Stand up slowly, especially after lying down, and ask to have your blood pressure checked both lying and standing.
• Make your home safer. Remove throw rugs and clutter, add bright lighting on stairs and at night, and install grab bars in the bathroom and rails on both sides of stairs.
• Wear the right shoes. Nonskid, rubber-soled, low-heeled shoes give the best support. Avoid walking in socks or smooth-soled slippers.
• Use a cane or walker if advised, and have a physical therapist check that it is the right size.
• Keep your bones strong with enough calcium and vitamin D and regular activity, so a fall is less likely to cause a fracture.

Your Next Steps

1. Tell your doctor at your next visit if you have fallen, felt unsteady or are worried about falling, even if you were not hurt.
2. Ask whether a physical therapist could design a balance program for you.
3. Choose two or three exercises from this guide and practice them, holding on to support, about three times a week.
4. Walk through your home and fix one hazard this week, such as a loose rug or a dark hallway.
5. Keep a charged phone with you, and consider a medical alert button if you live alone.