Balance And Fall Prevention Programme
There are many ways you can reduce your risk of having a fall, including making small changes around the home and doing regular exercises to help improve your strength and balance.
Improve your balance and reduce the risk of falls with our low impact Balance and Fall Prevention Programme.
These exercises can be carried out at home and the only equipment you will need for this programme is a chair or worktop for stabilisation. Repeat the circuit twice through.
Heel/Toe Taps (10 reps on each foot)
This exercise can be done seated or standing. Lift one foot, point your toes and tap the floor then with the same foot tap the floor with your heel, then change to the other foot.
Side Taps (10 reps on each foot)
This exercise can be done seated or standing. With you feet hip distance apart tap your foot out to the side and bring back to starting position. Repeat on the other foot.
Knee Lifts (10 reps on each leg)
This exercise can be done seated or standing. With your chest lifted and your shoulders back and down, lift one knee to 90 degrees and bring back back down. Repeat on the other leg.
Tip Toe Walks (5 reps)
Steady yourself by holding on to a wall or work surface. Raise yourself on to your tip toes. Walk on your tip toes for 10 seconds then rest (don't let your heels drop!).
Walk The Plank (5 reps)
Steady yourself by holding on to the wall or work surface. Stand upright and walk in a straight line, one foot in front of the other (heel to toe). Walk one way forward and one way backwards.
Calf Raises (20 reps)
Stand with feet hip width apart and push up onto your tip toes and then drop back to standing position (feet flat). Keep the movement steady and controlled. If you want to work on balance a little more, do with your eyes closed).
One Legged Hip Tips (5 reps on each side)
Use a chair or work surface for stability and keep your eyes closed for a challenge. Begin by standing with feet hip width apart, shoulders back and down and your chest lifted. Tip your torso from your hips (forward) and lift one leg (backwards) keeping the leg straight. Keep the movement slow and controlled and tip to a position you can hold but is challenging. Return to the starting position and then repeat with the other leg
Sit To Stand (20 reps)
Sit on your chair with feet hip distance apart on the floor. Put your weight into your heels and sit forward and stand up. Gently lower yourself back down into the seat.
