🧍‍♀️ 5 Everyday Movements That Help Prevent Falls

Roxie Perregaux
May 13
2 min read

Updated: May 14

Simple strength-building tips for better balance and confidence

As we age, one of the most important things we can do for our health is maintain our balance. Falls aren’t just scary — they can lead to serious injuries and a loss of independence.

But here’s the good news: you don’t need an intense workout routine to build balance. Just a few small, intentional movements done consistently can keep you steady, strong, and confident in everyday life.

Here are five simple movements that you can start using today — no gym required.

1️⃣ Sit-to-Stand

This movement strengthens your legs, glutes, and core — all essential for getting up safely and confidently from chairs, beds, or toilets.

How to do it: Sit in a sturdy chair. Cross your arms or place hands lightly on thighs. Stand up slowly using leg strength — then sit back down with control. Repeat 5–10 times.

2️⃣ Heel Raises

Heel raises help improve ankle stability and lower leg strength — critical for walking on uneven surfaces or stepping off curbs.

How to do it: Stand behind a chair for support. Slowly rise up onto your toes, then lower down with control. Repeat 10–15 times.

3️⃣ Marching in Place

This builds hip flexor strength and balance coordination, especially important for walking and lifting your feet.

How to do it: Stand tall, gently lift one knee, then lower it and lift the other. Keep shoulders relaxed and core engaged. Try 30 seconds at a time.

4️⃣ Toe Taps

Toe taps strengthen your hip and thigh muscles and help improve coordination and foot awareness.

How to do it: While seated or standing, tap one foot forward and back. Switch sides. Repeat 10–12 times per leg.

5️⃣ Posture Reset

Better posture = better balance. This “movement” helps realign your spine and activate your core.

How to do it: Stand tall, pull your shoulders gently back and down, and imagine a string lifting you from the crown of your head. Breathe deeply and hold for 10–20 seconds.

✅ Make It a Habit

Balance isn’t built in a day — but a few minutes of movement each day adds up. Start by picking just one or two of these and try them in the morning, during a TV break, or after lunch.

Want a printable tracker to help you stay on track?👉 https://www.canva.com/design/DAGnWNZUtRk/ItEK29s0_wzCyjPQVUAVKQ/view?utm_content=DAGnWNZUtRk&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h215e5f0837

Looking for more?Check out my upcoming Spring Into Balance workshop or subscribe to my weekly wellness emails for tips, tools, and encouragement.