Strengthen Your Foundation: Top Exercises to Reduce Your Risk of Falling

In this blog, we'll explore a selection of my favorite exercises that have been shown to decrease fall risk when performed consistently.

When doing these exercises, stand near a counter or other sturdy surface, and consider having someone nearby to spot you in case you lose your balance. Use your hands for safety as needed, but try not to rely on them excessively. A key part of improving balance is learning to trust your legs more while reducing dependence on your arms. As always, check in with your physical therapist or physician before beginning any new exercise routine.

Balancing On A Step
Step one foot lightly onto a box or step stool in front of you and try to maintain your balance for 1-2 minutes holding on as needed. Repeat for 2 sets on each side.

Stepping Over Hurdles
Place a small object such as a cane on the floor. Step forward so that you are close to the cane. Step over the cane with one foot and step that foot backwards to the starting position. Repeat for 2 sets of 10 repetitions on each side. 

3-Way Kicking
Stand on one leg to balance, while maintaining balance, kick your opposite leg forward and to the side. Repeat for 2 sets of 10 repetitions.

Chair Squatting
Stand in front of a chair with your feet hip width apart. Slowly sit down onto the chair. Sit down completely and then stand back up without using your hands if possible. Repeat for 2 sets of 10 repetitions.

Walking Backwards
Begin next to a long countertop or other long steady surface. Start to walk backwards by landing on the ball of your foot and then rolling through to the back of your heel. Repeat for 2 sets of 5-10 laps.

How often should you practice your balancing exercises?
Current research suggests that for balancing practice to significantly impact the risk of falls, a minimum of 50 hours of practice over 3 to 6 months is required. This equates to approximately 30 minutes of balancing exercises every day for 3 months or 15 minutes daily for 6 months.

If this seems daunting, remember that any effort beyond your current routine is something to be proud of. The most important step is to simply begin—progress comes with the commitment to start.

And remember, the best time to start was 3 months ago but your next best time to start is today.

As always, reach out to us via email or phone for questions or to schedule a visit!

phone: (212) 604-1316
email: info@tula.nyc