Balance training to prevent falls (5–10 minutes a day)
Topic: Movement & Strength
Reading time: 2 min
Falls are common as we age—but they’re not “inevitable.” Balance is trainable, and small daily practice adds up.
Start with safety
- Practice near a kitchen counter or sturdy chair.
- Wear supportive shoes.
- If you feel dizzy or faint, stop and sit.
Three exercises (pick two)
- Single-leg stand: hold 10–30 seconds each side (hands hovering near support).
- Heel-to-toe walk: 10 steps forward, 10 back.
- Side steps: 10 steps each direction, slow and controlled.
Add “balance snacks” to your day
- Stand on one leg while brushing teeth (with a hand near the counter).
- Practice heel-to-toe while waiting for the microwave.
- Do gentle calf raises while making coffee.
When to ask for help: New unsteadiness, repeated stumbles, or fear of falling are good reasons to ask your clinician about physical therapy or a balance program.
Other fall-prevention basics
- Vision/hearing checks (they affect balance).
- Medication review (some meds increase dizziness).
- Home safety (loose rugs, poor lighting, clutter).
Use our Fall‑Proofing Checklist for an easy, room-by-room walk-through.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.