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3 Simple Balance Drills to Prevent Falls (Over 50)

Stand on one foot, walk heel-to-toe, and rise from a chair without your hands. Three easy balance drills to help prevent falls. Just a few minutes a day builds real steadiness. This is general information, not medical advice. Talk to your doctor about your situation.

What you'll learn

Stand on one foot. One. Hold a counter and stand on one foot for ten seconds, then switch. A common recommendation is to practice daily and let go of the counter only when you feel sure. This trains the muscles that catch you.
Walk heel to toe. Two. Walk a straight line placing the heel of one foot right against the toes of the other, like walking a tightrope. Keep a wall nearby. Many therapists use this to sharpen your steadiness.
Rise without hands. Three. Practice standing up from a chair without using your arms, then sit slowly. Strong legs and good control are your best defense against a fall. Do a few each time you get up.

Full transcript

Hold a counter and stand on one foot for 10 seconds, then switch. A common recommendation is to practice daily and let go of the counter only when you feel sure. This trains the muscles that catch you. 2. Walk a straight line placing the heel of one foot right against the toes of the other, like walking a tight rope. Keep a wall nearby. Many therapists use this to sharpen your steadiness. 3. Practice standing up from a chair without using your arms. Then sit slowly. Strong legs and good control are your best defense against a fall. Do a few each time you get up.

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