6 Simple Exercises to Reduce Your Risk of Falls
6 Simple Exercises to Reduce Your Risk of Falls
Falls are one of the most significant causes of injury, loss of independence, and reduced quality of life in older adults — but they are not an inevitable part of ageing. The right exercises, done regularly, can make a meaningful difference to your strength, balance, and confidence.
At Home Links Physiotherapy, falls prevention is a core part of our work. We regularly deliver community talks and exercise sessions on this topic, and the exercises we share most often are these six — recommended by the Chartered Society of Physiotherapy and widely used by physiotherapists across the country.
Why strength and balance matter so much
From around the age of 30, people can lose up to eight per cent of their muscle strength every decade. By the time we reach 80, that can amount to a loss of around 40 per cent of total muscle strength — and it is this gradual weakening, combined with changes in balance and reaction time, that makes falls more likely as we age.
The encouraging news is that muscle strength responds to exercise at any age. It is never too late to start, and even modest improvements in strength and balance can significantly reduce falls risk.
Before you start
These exercises are suitable for most people, but if you have a health condition, have recently had surgery, or are recovering from a fall or injury, please speak with your physiotherapist before starting. If you feel unsteady, always have a sturdy chair or worktop nearby to hold on to.
The 6 exercises
1. Sit to stand Start sitting in a firm chair with your feet flat on the floor, hip-width apart. Lean slightly forward, then push up through your legs to stand — using your arms for support if needed. Lower yourself slowly back down. Repeat 10 times.
This exercise builds leg and hip strength and is one of the most practical things you can do to improve everyday function.
2. Heel raises Stand behind a chair, holding the back lightly for support. Rise up on to your tiptoes, hold for a moment, then lower slowly back down. Repeat 10–15 times.
This strengthens the calf muscles, which play an important role in balance and propelling you forward when you walk.
3. Toe raises In the same position, lift your toes off the floor while keeping your heels down, then lower. Repeat 10–15 times.
This works the muscles at the front of the lower leg, which help you clear your feet as you walk — reducing the risk of catching a toe and tripping.
4. One-leg stand Stand behind a chair, holding lightly for support. Lift one foot slightly off the floor and hold for up to 10 seconds, then switch sides. As you progress, try holding for longer or reducing your grip on the chair.
This challenges your balance and strengthens the muscles that keep you steady on one leg — which is effectively what walking is.
5. Hip abduction (leg out to the side) Standing behind a chair, slowly lift one leg out to the side, keeping your body upright and your toes pointing forward. Lower it back down with control. Repeat 10 times on each side.
This targets the hip muscles that stabilise your pelvis and help you stay balanced when moving.
6. Tandem walking (heel to toe) With a wall or worktop nearby for support if needed, walk slowly in a straight line placing one foot directly in front of the other — heel to toe. Take 10 steps forward.
This challenges your balance and coordination in a way that directly mirrors real-life walking situations.
How often should you do them?
Aim to do these exercises at least three times a week. You can do them in one session or spread them through the day — a few exercises in the morning and a few in the afternoon, for example. Little and often is a perfectly good approach, especially when starting out.
What else can help?
Exercise is a key part of falls prevention, but it is not the only piece of the puzzle. A physiotherapy assessment can also look at:
Your home environment — identifying hazards such as loose rugs, poor lighting, or cluttered walkways
Your walking aids — checking they are the right type, the right height, and in good condition
Your footwear — ill-fitting or worn shoes are a common and overlooked falls risk
Any underlying conditions — such as dizziness, vestibular problems, or muscle weakness — that may be contributing to your risk
Your confidence — anxiety about falling can itself increase the risk, and a physiotherapist can help you build confidence alongside strength
Our FitMove classes are also a brilliant way to work on strength and balance in a sociable, supported group setting. Classes such as Physio Boost and Physio Intro are designed to be accessible for a range of abilities and are led by qualified physiotherapists and fitness instructors.
Find out more about FitMove classes
Get in touch
If you or someone you know has had a fall, is worried about their balance, or has noticed a reduction in their confidence or mobility, please do not wait. Our physiotherapy team visits people at home across South East London and Kent — no GP referral needed.
Get in touch with our team to discuss how we can help reduce your falls risk.
