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Injury prevention

How to prevent falls: balance exercises after 50

Falls are one of the leading causes of injury in older people, and balance can be trained just like strength. Starting at 50 is an investment for the decades ahead.

2 min read · Updated 12 October 2026

Why we lose balance

Balance relies on three systems: vision, the inner ear and the information coming from your feet and joints. With age they all lose some precision, and leg strength and reaction speed also decline. What prevents a fall isn't just not tripping, but being able to take a quick, firm step when you do trip.

The WHO recommends that people over 65 do activities combining balance and strength at least three days a week to prevent falls.

Exercises in order of difficulty

Do them next to a kitchen counter or the back of a sturdy chair, barefoot or in flat shoes.

  • Feet together: 30 seconds with your eyes open.
  • Semi-tandem: one foot half a step ahead of the other, 30 seconds.
  • Tandem: heel touching the toes of the other foot, 30 seconds.
  • One leg with one finger on the support: 10 to 20 seconds per leg.
  • One leg without support: 20 to 30 seconds per leg.
  • Heel-to-toe walking along a line: 10 to 20 steps.
  • One leg with your eyes closed: only when the previous step is easy, and always with support within reach.

Move on to the next one when you can hold the time without wobbling in three attempts in a row.

Strength also prevents falls

Strong, quick legs let you recover from a trip. The most useful exercises are:

  • Standing up from a chair without using your hands, as fast as you can with control.
  • Step-ups.
  • Calf raises.
  • Side steps with a resistance band.

Activities that train balance without you noticing

Tai chi has good evidence for preventing falls. Dancing, gentle yoga and walking on uneven ground (a park, a dirt path) also help.

Check your home

  • Remove loose rugs and cables from walkways.
  • Use a night light on the way from the bedroom to the bathroom.
  • Put a non-slip mat in the shower.
  • Have your glasses prescription checked regularly.

If you've fallen more than once in the past year, feel dizzy when you stand up or take several medicines, tell your doctor: some causes of falls can be treated.

Sources

This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.