BACK TOTOP Browse A-ZSearchBrowse A-ZABCDEFGHIJKLMNOPQRSTUVWXYZ0-9 E-mail FormEmail ResultsName:Email address:Recipients Name:Recipients address:Message: Print-FriendlyBookmarksbookmarks-menuExercises to help prevent fallsIf you have a medical problem or you are an older adult, you may be at risk of falling or tripping. This can result in broken bones or even more serious injuries.Exercising can help prevent falls because it can:Prevent fallsOlder adults and people with medical problems are at risk of falling or tripping. This can result in broken bones or more serious injuries. Use the ...ImageRead Article Now Book Mark Article Make your muscles stronger and more flexible Improve your balance Increase how long you can be active You can do the following exercises anytime and almost anywhere. As you get stronger, try to hold each position longer or add light weights to your ankles. This will increase how effective the exercise is.Try to exercise 150 minutes a week. Perform muscle strengthening exercises 2 or more days a week. Start off slowly and check with your health care provider to make sure you are doing the right type of exercises for you. You may want to exercise on your own or join a group.When you exercise, always make sure you breathe slowly and easily. Do not hold your breath.Balance ExercisesYou can do some balance exercises during everyday activities.While waiting in line at the store, try balancing on one foot. Try sitting down and standing up without using your hands.Toe StandTo make your calves and ankle muscles stronger:Hold on to a solid support for balance, like the back of a chair. Stand with your back straight and slightly bend both knees. Push up onto your tiptoes as high as possible. Slowly lower your heels to the floor. Repeat 10 to 15 times. Knee CurlTo make your buttocks and lower back muscles stronger:Hold on to a solid support for balance, like the back of a chair. Stand with your back straight, feet shoulder width apart, and slightly bend both knees. Lift one leg straight back behind you, then bend your knee and bring your heel toward your buttock. Slowly lower your leg back to a standing position. Repeat 10 to 15 times with each leg.Leg ExtensionTo make your thigh muscles stronger and possibly decrease knee pain:Sit in a straight-back chair with your feet on the floor. Straighten one leg out in front of you as much as possible. Slowly lower your leg back down. Repeat 10 to 15 times with each leg.Stretching the Back of Your LegTo make it easier for you to move around:Sit in a straight-back chair. Put one foot on a low stool in front of you. Straighten your leg that is on the stool and reach your hand toward this foot. Hold for 10 to 20 seconds. Then sit back up. Repeat 5 times with each leg.Other ActivitiesWalking is a great way to improve your strength, balance, and endurance.Use a walking stick or walker as needed for support. As you get stronger, try walking on uneven ground, such as sand or gravel. Tai Chi is a good exercise for healthy adults to help develop balance.Simple movements and exercises in a swimming pool can help improve balance and build strength.When to Call the DoctorIf you have pain, dizziness, or problems breathing during or after any exercise, stop. Talk with your physical therapist, nurse, or provider about what you are experiencing and before you continue.Open ReferencesReferencesNational Institute on Aging website. Four types of exercise can improve your health and physical ability. www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. Updated April 2, 2020. Accessed June 8, 2020.National Institute on Aging website. Prevent falls and fractures. www.nia.nih.gov/health/prevent-falls-and-fractures. Updated March 15, 2017. Accessed April 9, 2020.Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019;1:CD012424. PMID: 30703272 pubmed.ncbi.nlm.nih.gov/30703272/.AllVideoImagesTogFlexibility exercise - illustration Flexibility exercise in its simplest form stretches and elongates muscles. Disciplines which incorporate stretching with breath control and meditation include yoga and tai chi. The benefits of greater flexibility may go beyond the physical to the improvement of stress reduction and the promotion of a greater sense of well-being.Flexibility exerciseillustrationFlexibility exercise - illustration Flexibility exercise in its simplest form stretches and elongates muscles. Disciplines which incorporate stretching with breath control and meditation include yoga and tai chi. The benefits of greater flexibility may go beyond the physical to the improvement of stress reduction and the promotion of a greater sense of well-being.Flexibility exerciseillustrationTalking to your MD Preventing falls - what to ask your doctor Self Care Exercises to help prevent fallsBruised rib careRelated Information Review Date: 4/9/2020 Reviewed By: Linda J. Vorvick, MD, Clinical Associate Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. 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