Simple Balance-Building Exercises to Prevent Falls

11. Functional Reach

The functional reach exercise gently simulates real-life activities—like reaching for a shelf or closing a car door—while training balance and arm strength. Begin by standing tall, feet hip-width apart, with a sturdy chair or wall nearby. Extend your right arm forward at shoulder height, slowly reaching out as far as is comfortable, then return to starting. Alternate arms and repeat 8-10 times on each side.If needed, keep your other hand resting on a chair for support, or try reaching to the side and overhead to increase complexity. This move activates your core and tests forward balance, while helping you trust your body's ability to shift weight safely. Take it slow, focus on control, and build from simple to more challenging ranges at your pace.

12. Standing Knee Lifts

Standing knee lifts are an excellent way to train both balance and the muscle control needed for activities like stepping over obstacles or climbing stairs. Stand behind a chair or counter, gently lifting your right knee toward hip height while keeping your torso upright. Lower slowly, then repeat with the left leg. Alternate legs for 10-12 repetitions each.Support yourself fully at first, or progress by adding a longer hold at the top. To make it more challenging, try moving your arms or closing your eyes for just a moment. This controlled motion builds the muscles of your hips, thighs, and core, all key for reliable balance in daily life. Remember, every lift—no matter how small—is a step toward greater confidence and independence.