Simple Balance-Building Exercises to Prevent Falls

3. Side Leg Raises

Side leg raises serve as a supportive friend to your hips and lower body, both of which are vital for staying steady on the move. Stand behind a sturdy chair, feet hip-width apart. While holding the back of the chair for safety, slowly lift your right leg out to the side—keeping your toes facing forward and your body upright. Pause briefly, then lower the leg back down with control. Aim for 10-15 repetitions on each side.If you’re looking for a challenge, try letting go with one hand, or increasing the number of repetitions. For those just getting started, even a few slow lifts are worthwhile. This movement gently strengthens hip and outer thigh muscles, both of which play a major role in side-to-side stability. With practice, you’ll notice improvement in how you step, turn, or recover your balance during daily life.

4. Sit-to-Stand Exercise

Mastering the sit-to-stand makes everyday life—getting up from a chair, toilet, or car seat—a smoother experience. Start with a sturdy chair and position yourself so your feet are flat and hip-width apart. Cross your arms or let them rest on your thighs for extra momentum. Lean forward slightly from the hips, push through your feet, and stand up tall. When ready, gently lower yourself back down, using the armrests or a second chair at your side for safety if needed.Try performing 8-10 repetitions, resting as needed. If standing completely isn’t yet comfortable, practicing a half-squat and returning to sit is perfectly supportive. As you gain confidence, increase repetitions or reduce arm support. This practical exercise strengthens your thighs, hips, and core—champions of everyday mobility and fall prevention.