Balance Exercises for Seniors
Falls Prevention Exercises PDF: Printable Safety-First Routine
This printable falls-prevention exercise outline combines simple strength and balance movements. No exercise can guarantee that a fall will not occur, and people with a recent fall or significant unsteadiness should seek an individualized assessment.
Printable exercise routine
- Sit to stand: 4–8 controlled repetitions from a firm chair.
- Supported weight shifts: 5 shifts toward each side at a fixed counter.
- Heel raises: 5–10 repetitions with both hands supported.
- Side steps: 2–4 small steps each way along a counter.
- Heel placements: 5 touches forward on each side.
- Small-step turns: turn using several steps; do not pivot on one foot.
How to save this page as a PDF
Use your browser's Print command and choose “Save as PDF,” or print a paper copy. Keep the instructions visible, but do not exercise from a paper alone when supervision has been recommended.
Progress safely
Add repetitions before reducing hand support. Do not close your eyes or stand on unstable surfaces. Stop when fatigue changes your form.
Check the home too
Review lighting, loose rugs, cords, footwear, frequently used pathways, and bathroom support. Falls can involve health, medication, vision, strength, and environmental factors—not balance exercise alone.
When assessment matters
New dizziness, fainting, sudden weakness, recent falls, or worsening balance needs qualified assessment. Have another person nearby when appropriate.