As we age, maintaining balance, strength, and mobility becomes more challenging. It’s a natural part of life—but losing confidence in your movement or worrying about falling shouldn’t be.

At Savoy Therapy, we specialize in helping older adults stay steady on their feet through personalized care and targeted exercise. Falls are not inevitable, and with the right tools, you can continue doing the things you love—safely and independently.

In this blog, we’ll walk you through 10 simple exercises to reduce fall risk in seniors, with clear, accessible tips to help you get started today.

1. Sit-to-Stand from a Chair

This functional movement mimics everyday tasks like getting up from a sofa or dining chair.

• Sit in a sturdy chair with feet flat on the floor.
• Cross your arms or place hands on your thighs.
• Slowly stand up without using your hands.
• Slowly sit back down with control.
• Repeat 10 times.

Benefits: Strengthens your thighs and core—key muscles for balance.

2. Heel Raises

• Stand tall while holding onto a counter or chair for support.
• Slowly rise onto your toes, then lower your heels back down.
• Repeat 10–15 times.

Benefits: Improves calf strength and ankle stability, essential for walking and standing.

3. Marching in Place

• While holding onto a chair or countertop, lift one knee up, then the other, as if marching.
• Do 10–20 steps per leg.

Benefits: Enhances hip strength and coordination, boosting your walking confidence.

4. Single-Leg Stand

• Stand near a support surface.
• Lift one foot off the ground and hold for 10–30 seconds.
• Switch legs.
• Repeat 2–3 times per side.

Benefits: Builds balance and ankle control.

5. Side Leg Raises

• Stand tall and hold onto a chair.
• Lift one leg to the side without leaning your upper body.
• Lower it slowly and repeat 10 times.
• Switch sides.

Benefits: Strengthens hip stabilizers, which help prevent side-to-side wobbling.

6. Heel-to-Toe Walk (Tandem Walk)

• Walk forward by placing the heel of one foot directly in front of the toes of the other.
• Take 10–15 slow, steady steps.

Benefits: Improves balance, posture, and foot placement awareness.

7. Ankle Circles

• Sit on a sturdy chair.
• Extend one leg and make slow circles with your foot in both directions.
• Switch legs and repeat.

Benefits: Loosens the ankles and improves joint flexibility—great for walking on uneven ground.

8. Wall Push-Ups

• Stand facing a wall, arms extended.
• Place hands on the wall at shoulder height and width.
• Bend your elbows, bringing your chest toward the wall, then push back.
• Do 10 repetitions.

Benefits: Strengthens arms and shoulders to assist with pushing off surfaces or catching yourself if you stumble.

9. Step-Ups

• Use a bottom stair or low step.
• Step up with one foot, then bring the other up to join it.
• Step back down and repeat 10 times per leg.

Benefits: Improves leg power and simulates real-life movement like stairs or curbs.

10. Seated Knee Extensions

• Sit in a chair with good posture.
• Extend one leg straight out and hold for 3–5 seconds.
• Lower and switch legs.
• Do 10–15 repetitions per leg.

Benefits: Strengthens the quadriceps, which help with standing and walking.

Staying Consistent Is the Key

You don’t have to do all 10 exercises every day. Start with 2–3, and focus on consistency rather than perfection. The goal is to build strength and balance gradually so you can feel more stable and confident in your everyday life.

As we often remind our clients at Savoy Therapy: “You don’t need to do it all—just keep moving forward, one steady step at a time.”

Safety First: Know When to Ask for Help

If you feel unsure about your balance, dizzy during exercises, or if you’ve already experienced a fall, it’s important to get professional guidance. That’s where we come in.

Our team at Savoy Therapy specializes in balance training, fall prevention, and personalized care for seniors. We help you move safely, stay strong, and live without fear.

You deserve to feel safe, strong, and independent in your own home. Whether you’ve had a fall before, or you’re simply looking to prevent one, these exercises are a great place to start. But for the best results, you need a plan tailored to you.

That’s why we’re offering a Free Discovery Visit to older adults who want to take control of their balance and mobility.

Call us at (217) 898-8393 or click here to book your Free Discovery Visit today!

Don’t wait for a fall to happen—take action today and move with confidence tomorrow.