Simple Balance-Building Exercises to Prevent Falls

9. Seated Leg Extensions

Seated leg extensions are a welcoming entry point for those eager to build strength safely from a chair. Sit upright in a sturdy chair, feet flat, hands resting by your sides for grounding. Slowly straighten your right leg in front of you, flexing the foot and holding for two seconds, then gently lower it. Swap legs and repeat, aiming for 10-12 repetitions per leg.To increase difficulty, hold the extension for a longer pause or add light ankle weights. This simple yet powerful exercise targets the quadriceps—muscles essential for standing, climbing stairs, and stabilizing your knees. Progress at your own pace, and celebrate each sign of increasing strength and stamina as an important victory.

10. Sideways Walking

Sideways walking helps maintain the lateral hip stability and coordination that everyday movement requires. Face a clear, uncluttered stretch of floor with wall or countertop support within arm’s reach. Step right foot to the side, then bring left foot to meet it, moving a few steps in one direction before reversing. Focus on smooth, even strides and upright posture. Continue for 10-12 steps each way.For an additional challenge, add a slight squat as you walk or move further from your support as confidence increases. This movement program strengthens often-overlooked hip and outer thigh muscles, contributing significantly to side-to-side balance—a frequent culprit in common falls. Let sideways walking become a regular companion to your daily route and enjoy the feeling of stability it brings.