Balance Exercises to Reduce Fall Risk

As a physical therapist, I have seen firsthand how falls can impact independence, health, and quality of life. Balance training is one of the most effective ways to reduce fall risk and improve confidence with daily activities. Below, I will highlight five evidence-based balance exercises to reduce fall risk. These will make a significant difference in quality of life.

Research consistently supports single-leg stance exercises as a way to improve stability and ankle strength. To do this, stand behind a sturdy chair or countertop. Lift one foot off the ground. Keep your knee slightly bent (or at waist height), and hold up to 60 seconds as you are able. Repeat on each leg for 3–5 reps. This exercise challenges the body’s ability to maintain the center of gravity and improves joint control. This can be progressed in difficulty by altering the surface (stand on foam or half foam roller), adding repetitive head turns (left/right and up/down), or by taking away vision (close eyes).

Heel-to-toe walking mimics the narrow base of support often encountered during daily life and is highly recommended in fall prevention programs. Stand tall and place one foot directly in front of the other, heel touching the toes of the back foot. You can start by just holding this position in a static stance, or to progress, take 10–20 slow, controlled steps forward. This exercise enhances coordination and trains the brain and body to stabilize during narrow walking situations. Other progressions, depending on the level of difficulty tolerated, can be: retro tandem walking (backwards), standing tandem on a half foam roller, or again adding in head turns or keeping eyes closed. Safety should be a priority with these progressions.

Lower body strength is essential for balance, and research highlights the sit-to-stand exercise as a simple but powerful way to build strength and confidence. Sit in a sturdy chair with feet flat on the floor. Without using your hands, stand up, then slowly sit back down (try not to “plop”). Aim for 10–15 reps minimum. This movement improves leg strength, core engagement, and dynamic balance, which are critical for activities like rising from chairs or toilets. Progressions for this exercise could include holding weight, using a lower chair/surface, or trying to perform with a single leg vs both.

Lateral stability plays an important role in preventing sideways falls. Side leg raises strengthen the hip abductors, which support side-to-side balance. Stand tall behind a chair, hold gently for support, and lift one leg out to the side at about a 45-degree angle without leaning your trunk. Slowly lower it back down. Perform 10–15 repetitions per leg. This exercise targets muscles often neglected in routine walking. Progressions include a resistance band or weights around the ankles.

Tai Chi, a gentle martial art, is widely supported by research for reducing fall risk through controlled weight shifts and mindful movement. Beginners can practice weight shifting by standing with feet shoulder-width apart and slowly transferring weight from one leg to the other, bending the knee slightly, and keeping movements smooth and steady. Practicing 5 – 10 minutes daily builds balance, confidence, and neuromuscular control.

• Always have support as needed (chair, counter, wall) nearby when starting new exercises.

• Practice consistency! Aim for at least 2–3 sessions per week.

• If you have a history of falls or medical conditions, consult a physical therapist for personalized guidance.

These exercises, supported by clinical evidence, are simple yet powerful tools for maintaining independence and reducing fall risk. With consistency, one can improve balance, strength, and overall confidence in movement.