Senior Fall Prevention: 5 Easy Balance Exercises to Improve Stability

At Prairie Landing, we believe an active, confident lifestyle starts with feeling steady on your feet. Balance is the foundation of independence and protecting it becomes even more important as we age.

According to Johns Hopkins Medicine, more than one in four adults over 65 experience a fall each year, yet most falls are preventable. The solution is simple but powerful: movement. Research shows that regular balance and strength training can lower fall risk by 25%. At Prairie Landing, where wellness and connection go hand in hand, maintaining your balance means maintaining your freedom to live life your way.

What Balance Training Does

Balance is more than standing still, it is how your body senses movement and corrects itself before a fall. Balance exercises help strengthen stabilizing muscles, improve coordination, and build core strength.

Studies from the National Institute on Aging show programs that combine strength, balance, and light aerobic exercise are the most effective for older adults.

Simple, Effective Exercises

You do not need a gym membership or special equipment to improve your balance, just a little space, a sturdy chair or countertop for support, and a commitment to move with purpose. Before you begin, it is always a good idea to check with your doctor or physical therapist to ensure these exercises are right for you.

Here are a five simple movements that Johns Hopkins recommends:

1. Sit-to-Stand
From a chair, stand up slowly without using your hands, then sit back down with control. Repeat 10 times. This movement helps build leg and core strength for everyday tasks.

2. Single-Leg Stand
Hold a counter for support and lift one foot for 10–30 seconds, then switch. This movement helps improve balance and reflexes.

3. Heel-Toe Walk
Place one foot directly in front of the other, heel to toe, and walk 10–20 steps. This movement helps strengthen ankle stability and coordination.

4. Side Leg Raise
Hold a chair, lift one leg out to the side, and lower slowly. This movement helps strengthen hips and outer thighs which are vital for side-to-side movement.

5. Tai Chi or Gentle Flow
Join a guided class or try slow, mindful motion at home. These classes can help enhance balance, posture, and flexibility.

Practice at Prairie Landing

• Make it routine – Add balance exercises after breakfast or during your daily walks.
• Pair up – Invite a friend for accountability and fun.
• Stay safe – Use support when needed, wear stable shoes, and keep your space clear.
• Track progress – Celebrate small wins like standing longer, walking steadier, or feeling more confident.

At Prairie Landing, wellness is not just a program, it is a way of life. From our health and wellness offerings to our thoughtfully designed community spaces and walking paths, every detail supports your journey to strength, balance, and vitality. Here, you will find everything you need to stay active, safe, and thriving, one steady step at a time.

This information is for educational purposes only and should not replace professional medical advice. Always consult your doctor, physical therapist, or other qualified medical provider before beginning any new exercise program or making significant changes to your routine.