Exercise is one of the most important things you or your older loved ones can do to reduce the risk of falls and minimize injuries from a fall. Below are a few easy exercises you can do in your home that have been shown to increase strength, balance, and stamina. Pick a few and try to do them at least three to five times each week for best results. Talk with your health care provider or physical therapist about exercises that are appropriate for your health and activity level.

Weight shifting

Standing with your feet at hip-width, shift your weight to one side, lifting your opposite foot off of the floor.

Hold the position as long as you can (about 30 seconds), then shift to the other side and repeat three times (or as many times as you are comfortable).

If you are unsteady when you first start, use a wall, countertop, or sturdy chair to help you keep your balance, or ask a family member or friend to help.

One-legged balancing

Start with your feet at hip-width and your hands on your hips.

Lift one leg, bending at the knee. Hold this position for up to 30 seconds.

Alternate with the other leg and repeat five times (or as many times as you are comfortable).

If you are unsteady when you first start, use a wall, countertop, or sturdy chair to help you keep your balance, or ask a family member or friend to help.

Heel-toe walk

Stand with your arms straight out and your feet side by side.

Focusing on a spot in front of you, take a step forward, placing the heel of the front foot directly in front of and touching the toe of your back foot.

Take 10-20 steps this way, as you are comfortable.

Leg raises

Sit in a sturdy chair with only your toes and the balls of your feet on the floor.

Slowly extend one leg in front of you as straight as possible, but don't lock your knee.

Flex your foot and point your toes toward the ceiling.

Hold for 1 second then slowly lower your leg.

Repeat 10-15 times, then switch to the other leg.

Foot taps

Stand tall with your feet hip-width apart in front of a step (the bottom step of a staircase will work) or a low piece of furniture.

Slowly raise one foot to tap the step in front of you, and then return it to the floor.

Perform 15 to 20 taps, then repeat on the opposite leg.

If needed, hold onto the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding onto anything.

Head rotations

Stand tall with your feet hip-width apart.

Slowly move your head from side to side then up and down while keeping your body as still as possible.

Do this for 30 seconds, then repeat.

If you start to feel dizzy, pause and move your head more slowly. If you’re still dizzy, stop.

If needed, hold onto the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding onto anything.

Standing marches

Stand tall with your feet hip-width apart.

Lift one knee until your thigh is parallel to the floor (or as close to parallel as you can go) while you keep your torso straight and avoid any leaning.

Pause, then slowly return your foot to the floor.

Perform 20 marches, alternating between legs with each march.

If needed, hold onto the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding onto anything.

Sit-to-stands

Stand tall with your back facing a sturdy chair and your feet hip-width apart.

Sit back and slowly lower your hips onto the chair as gently as possible.

Without swinging your torso, push through your heels to stand up.

Perform 10 times.

If you need to, hold onto the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding onto anything.

Walking

Walking also is a great exercise, and public places like indoor shopping malls and museums can give you the opportunity to get some steps in, even when the weather outside is frightful.

Check with your local senior center for indoor walking groups or exercise programs.