How can I improve my balance and prevent falls?
Exercises that build balance
Balance is a skill you can train. Simple exercises include standing on one foot (hold onto a counter for support), heel-to-toe walking, and tai chi. Tai chi is a gentle, slow-moving practice that improves stability and is often recommended for older adults.
Strength in your legs and core helps you catch yourself if you stumble. Do squats, lunges, and step-ups. Yoga can also improve balance and flexibility. Aim for balance exercises at least 2–3 times a week.
If you have significant balance problems, ask your doctor about physical therapy. A therapist can design a program tailored to your needs and may use tools like balance boards or foam pads.
- Stand on one foot for 10–30 seconds, alternating sides.
- Walk heel-to-toe in a straight line.
- Practice tai chi or yoga.
- Do leg strengthening exercises like sit-to-stands.
- Consider a balance class at a local senior center.
Home and health checks
Most falls happen at home. Remove tripping hazards like loose rugs, clutter, and cords. Install grab bars in the bathroom, use non-slip mats, and improve lighting, especially on stairs and in hallways. Wear supportive, non-slip shoes indoors.
Review your medications with your doctor or pharmacist. Some drugs—especially sedatives, antidepressants, and blood pressure medications—can cause dizziness or drowsiness. Also get your vision and hearing checked yearly; poor vision increases fall risk.
Eat a diet rich in calcium and vitamin D for bone health, and stay hydrated. If you've fallen before, tell your doctor—it's a warning sign that shouldn't be ignored.
Common mistakes
- Thinking falls are a normal part of aging that you can't prevent.
- Ignoring dizziness or balance changes instead of discussing them with a doctor.
- Keeping loose rugs and poor lighting because you're used to them.
