Exercise has been shown to be the most promising falls prevention strategy, both as a single intervention and in combination with other falls prevention strategies. Try some of these exercises as part of your routine!
Safety considerations when performing exercises:
When performing balance exercises always have something stable near you to hold onto (back of a chair, table, supportive steady surface)
If you use a walking aid, always use walking aid with the brakes turned on
Wear appropriate clothing (nothing long or dragging on floor that you could trip on)
Wear appropriate closed-in footwear with support
Make sure the environment is clear and there is nothing you can trip on around you
Have a reasonable amount of space around you to perform the exercises
Make sure you have regular rest breaks in between sets of exercises
Warm Up
1. Shoulder Shrugs
Standing up nice and tall and looking ahead
Slowly bring both your shoulders up towards your ears
Slowly bring your shoulders back down
Repeat 10 times
2. Trunk Movements
Stand up nice and tall and place your hands on your hips
without moving your hips, turn as far as you can to the right then turn as far as you can to the left
Repeat 5 times each side
3. Marching on the spot
Standing up nice and tall with a backward facing chair, walking aid or something supportive to hold onto for support if needed
With your knee bent, bring one knee up towards you then back down to the ground, bring your other knee up towards you and back down
Strength
1. Seated Knee Extensions
Sit in a chair with your back well supported
Straighten your leg out in front of you, using your leg muscles to squeeze so your knee is straight. Hold for 3-5s and lower back down to the ground
To make it harder- Try adding a resistance band tied to the chair leg and around your ankle. Or use some ankle weights
2. Side Hip Raises
Stand up nice and straight beside a table, chair or something supportive beside you
Keeping the leg furthest away from the table straight with your foot facing forward.
Bring your leg out to the side and slowly return it back down to the ground. Make sure your back stays straight and you are moving from your hip and not your back, You should feel this working the hip and bottom muscles.
To make it harder- Try adding a resistance band tied around the table leg and your outer leg. Or use some ankle weights
3. Calf Raises
Stand up tall using the back of a chair, table, or supportive surface in front of you for balance with your feet shoulder width apart.
Come up onto your toes keeping your legs straight and control the movement back down to the starting position.
To make it easier- Try this exercise in sitting with feet touching the floor
To make it harder- Try holding on with one hand or no hands with a stable surface in front of you. Or try adding some ankle weights. Or try single leg calf raises
4. Sit to Stands
Sit in a chair with your back supported and feet flat on the floor
Lean forward bringing your nose you’re your toes and using both arms, push through your arms and legs to bring yourself standing up
Slowly sit back down and repeat
To make it easier- Try using a higher chair
To make it harder- Try using a lower chair. Try only using one hand to stand up or having both arms crossed on your chest using no hands to stand up
Balance
1. Side Walking
Stand up tall and hold onto a table or something supportive next to you
Take 10 steps to the right, leading with your right leg and bringing your left leg towards your right leg
Repeat the opposite direction
If this is too hard- Perform the task using one or two hands to hold onto the stable surface in front of you, then slowly work your way to reducing the weight you place on the surface until you can complete the task without holding on
If this is too easy- Try adding a slight bend in your knees
2. Backwards Walking
Stand up tall and hold onto a table or something supportive next to you.
Walk backwards 10 steps.
Turn around and hold on with the other hand
Walk backwards 10 steps to the beginning
If this is too hard- Perform the task using one or two hands to hold onto the stable surface in front of you, then slowly work your way to reducing the weight you place on the surface until you can complete the task without holding on
If this is too easy- Try heel-toe backwards walking
3. Walking and Turning Around (Figure 8 Walking)
Stand near something supportive or use your walking aid (if you have one) for this exercise
Walk at your regular pace, turn in a clockwise direction.
Walk back to your starting position
Turn in a counterclockwise direction (a figure 8 pattern)
If this is too hard- Perform the task using one or two hands to hold onto the stable surface in front of you, then slowly work your way to reducing the weight you place on the surface until you can complete the task without holding on
If this is too easy- Try adding in some more turns closer together!
4. Stepping Forwards, Side, Backwards
Stand up straight with your feet hip width apart.
Step one leg out in front of you, then back to the centre
Step the same leg out to the side, then back to the centre
Step the same leg back behind you, then back to the centre
If this is too hard- Perform the task using one or two hands to hold onto the stable surface in front of you, then slowly work your way to reducing the weight you place on the surface until you can complete the task without holding on
If this is too easy- Try keeping your leg lifted throughout the movement
5. Reaching
Standing with feet hip distance apart
Ensure you have a table, back of chair or supportive surface in front of you to hold onto for support if needed.
Reach out to the right while transferring your weight onto right leg
repeat on left
If this is too hard- Have your stable surface in front of you and place one hand on for support
If this is too easy- Try reaching out further out your base of support
6. Static Tandem Stance
Have your walking aid in front of you or stable surface beside you
Place one foot directly in front of the other so your toes of your back foot is touching the heel of your front foot
Make sure you spread your weight evenly across both feet
Try holding this position for 45 seconds
If this is too hard- Try a semi-tandem stance by placing one foot slightly ahead of the other. The heel of your front foot should be in line with the arch of your back foot
If this is too easy- try closing your eyes! Or try standing on one leg. Making sure your stable surface is in front of you/behind you for support if you need it
Aim to complete 10-12 repetitions of each exercise for 2-3 sets. As you get better at them you can progressively increase the reps/sets. These exercises are to be used as a guide only. For a more individualised program and advice, speak to a Good Country Physiotherapist.
*This content was produced by Emma Dredge and Anna Tan from the University of South Australia as part of a Health Promotion in Physiotherapy Course. Facilitated by Angela Willsmore, Director of Good Country Physiotherapy.