Simple Balance-Building Exercises to Prevent Falls

7. Toe Stands (Heel Raises)

Toe stands, also known as heel raises, are an effective way to build strength in your calves, ankles, and the stabilizers that keep you upright. Begin by standing behind a sturdy chair with your feet about hip-width apart. Slowly rise onto the balls of your feet, lifting your heels as high as you can without straining. Pause at the top for a second or two, then lower your heels back down. Start with 10-15 repetitions.If needed, keep both hands on the support; progress by using just fingertips or attempting the movement without help. You can also add a brief hold at the top to challenge balance further. Toe stands help develop the lower-leg power that’s crucial for stability during stairs, uneven ground, and preventing ankle “rolls.” Try making them a regular part of your routine to walk—and recover from slips—with greater ease.

8. Step-Ups

Step-ups mimic the everyday task of climbing stairs, making them one of the most functional exercises for fall prevention. Use a low, stable platform or bottom step, with a sturdy handrail or chair nearby for support. Start by stepping up with your right foot, bringing your left foot to meet it, then step back down in reverse. Alternate which foot leads, and aim for 10 steps per side.Modify by using a lower step or by pausing between each movement for added control. As you develop confidence and strength, increase the height or speed slightly. Step-ups build glute, quad, and hip muscle—critical for navigating stairs, curbs, and changes in terrain. Step mindfully and listen to your body, always prioritizing safety over speed.