Strength and balance activities to help prevent falls

1. Choose a safe starting point

If you have fallen, feel faint, have new pain or are unsure what movement is safe, speak with a GP or physiotherapist first. Use a stable chair or counter for support, wear secure footwear and move in a clear, well-lit space.

2. Practise strength for daily tasks

Sit-to-stand practice, supported heel raises and controlled side steps can build muscles used to get up, climb a step and steady yourself. Start with a range and pace you can manage while breathing comfortably. Focus on smooth movement rather than speed.

3. Include balance and coordination

Balance practice may begin with standing beside a firm support, shifting weight gently or turning slowly while holding on. Tai chi and suitable group programmes combine posture and controlled movement, but they are not right for everyone.

4. Build towards the UK activity guidance

UK guidance says older adults should build towards 150 minutes of moderate aerobic activity each week and do strength, balance and flexibility activities on at least 2 days. Some movement is better than none.

5. Ask about local support

A GP, physiotherapist or falls service can assess why you feel unsteady and suggest exercises or a class. Programmes may be called falls prevention, postural stability, strength and balance, or community rehabilitation. Tell the instructor about pain, dizziness, previous falls, walking aids and sensory needs.

6. Make a routine that lasts

Attach movement to a familiar part of the day, such as supported heel raises while waiting for the kettle if this is safe. Mark sessions on a calendar, invite a friend or choose a welcoming class.

7. Check the chair before starting

For chair-based strength activity, NHS guidance recommends a solid chair without wheels that will not slide across the floor. It also advises comfortable clothing and keeping water nearby. Before practising, check that the furniture is steady and the surrounding space allows the intended movement. If you have been given a fluid restriction, keep to your clinical plan. As a practical suggestion, arrange the space before the session so you do not need to reach over obstacles between movements. Ask a physiotherapist for an alternative if the suggested chair or starting position is unsuitable.

8. Keep support within reach during balance practice

The NHS balance routine suggests exercising beside a wall or stable chair in case balance is lost and building up gradually. Its examples include controlled sideways walking and supported heel-to-toe walking. Ask a physiotherapist which examples match your ability before trying a movement that feels uncertain. As a practical approach, concentrate on one movement that you can perform steadily and repeat without rushing, rather than working through every example in a single session. Check the support remains accessible throughout the movement and ask for help setting up if necessary.

9. Distinguish walking from muscle-strengthening practice

NHS guidance explains that muscle-strengthening exercises are not always aerobic activity; they are additional to the weekly aerobic target. It also recommends interrupting long periods of sitting with activity. As a planning suggestion, note walking, seated time and your agreed strength or balance practice separately, so you can discuss the whole routine with a professional. Choose changes that fit your current fitness and daily timetable. If you have not exercised for some time or have medical concerns, speak to a GP first rather than assuming a demanding class is the best starting point.

Common questions