Age-related balance changes, muscle weakness, and vision problems can increase the risk of falls and injuries in older people. Regular balance, strength, and cardio exercises can help reduce this likelihood.

Falls at any age can affect quality of life, but for adults 65 and older, even a minor fall can lead to major injuries like fractures, head trauma, or broken bones.

In the United States, more than 25% of older adults experience a fall each year, and a single fall doubles the chance of experiencing future falls.

The Centers for Disease Control and Prevention (CDC) recommends that adults 65 years and over exercise for at least 150 minutes weekly. Prioritizing certain kinds of exercises, such as those focused on balance and strength, can help lower your chance of falling and getting injured.

Your physical abilities may naturally decline with age. After midlife, your muscle mass can decrease by about 1% per year, leading to as much as a 50% loss by the time you reach 80 years old.

In some cases, you may develop sarcopenia, a condition that accelerates the loss of muscle strength, mass, and function caused by typical aging. Your stability and balance can also become more challenging to maintain over time.

However, 2023 research suggests that exercising your lower limbs can be particularly effective in helping you maintain strength, balance, and mobility, and reduce your chance of falling despite the natural changes that may occur with age. Core strength workouts may also help support this.

That said, incorporating a mix of balance, strength, and aerobic exercises into your workout routine can help condition your body overall.

Strength and balance exercises for older adults

Here are examples of different balance and strength exercises you could try:

  • Weight shifting: Stand with feet hip-width apart and shift your weight to one side, lifting the opposite foot. Hold for about 30 seconds, then switch sides. Use support if needed.

  • One-leg balance: With feet hip-width apart, lift one leg by bending the knee and holding for up to 30 seconds. Switch legs. If unsteady, use a wall or chair.

  • Heel-to-toe walk: Extend your arms and focus straight ahead. Walk forward, placing the heel of one foot directly in front of the other. Take 10 to 20 steps.

  • Squats: Stand in front of a sturdy chair with your feet slightly wider than shoulder-width and arms extended. Lower slowly toward the chair on a 4-count, then rise on a 2-count while keeping your back straight and knees aligned.

  • Wall push-ups: Stand an arm’s length from a clear wall and place your palms at shoulder height. Slowly bend your elbows to lower toward the wall on a 4-count, then push back to straight arms on a 4-count without locking your elbows.

  • Toe stands: Stand with your feet shoulder-width apart near a support. Rise onto the balls of your feet for 4 counts, hold for 2 to 4 seconds, then lower your heels back down on a 4-count.

If you’re just starting out with exercise, consider simply walking. It may seem simple, but it’s actually an excellent exercise because it’s both a balance and an aerobic workout.

Even a 15-minute walk a few days a week can improve your fitness. If the weather isn’t great, try indoor locations like gyms or malls.

Other exercises you can try include:

Other lifestyle changes, as well as regular exercise, can help protect against falls and injuries. First and foremost, it’s important to check in with your doctor regularly and to communicate about symptoms you’re having. This will help identify any chronic conditions and changes to your vision, both of which can contribute to fall risk.

If you need treatment, your doctor will make the appropriate recommendations and review your medications to identify any that may increase your chance of falling.

Your doctor can also assess whether you have low bone density or are at a higher risk of developing it and initiate treatments to help preserve or improve your bone density. This can help reduce the likelihood of fractures in the event of a fall.

In the meantime, you can make small safety adjustments at home, such as:

  • adding more lighting
  • securing rugs
  • adding mats to slippery stairs
  • clearing clutter
  • installing grab bars

In addition, it’s important to do your best to get enough sleep, as inadequate sleep can also negatively affect balance, alertness, and reaction time.

When you’re moving about, try to keep at least one hand free when carrying items so that you can catch yourself if you stumble. If you live in a home with stairs, consider keeping your laundry load downstairs or using a backpack to carry the load up and down.

Supportive equipment like canes, walkers, or scooters can also provide additional stability and help support your independence. You may be able to get these items covered by Medicare under the Durable Medical Equipment (DME) benefit.

As you get older, it’s typical for physical abilities to decline. In some cases, this can involve the gradual loss of muscle strength, mass, and function, which can make it more difficult to stay steady and maintain balance.

However, regular exercise can help counter these effects. Strengthening the lower body is especially effective for improving mobility, balance, and fall prevention, while core workouts add extra stability.

That said, a well-rounded workout routine that includes balance, strength, and aerobic activities can help keep the body conditioned and resilient as you age.