You probably know someone who has fallen. A parent, a neighbor, or an older friend who said they just lost their balance for a second. For most of us, that moment feels random. It isn't.
Falls are now the leading cause of injury-related death among US adults aged 65 and older. The CDC counted more than 43,000 fall deaths in 2024, and the age-adjusted death rate has climbed about 21 percent since 2018.
The strongest fix is also the plainest. A 2019 Cochrane review that pooled 108 randomized trials of exercise in older adults found that programs built around balance and functional work cut the rate of falls by about 24 percent.
When those programs added strength training, such as rising from a chair or lifting against body weight, the fall rate dropped by about 34 percent. The evidence rating was high for balance work alone and moderate for the combined programs.
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Five moves that keep showing up in the evidence
The CDC's STEADI initiative, which stands for Stopping Elderly Accidents, Deaths and Injuries, points to a short list of simple moves. None of them require equipment, and they target the balance and leg strength that fade first.
1. Heel-to-toe walk. Place the heel of one foot directly in front of the toes of the other, as if walking a tightrope, and take about 10 steps forward. It trains the dynamic balance you need when turning or stepping off a curb.
2. Single-leg stand. Standing near a counter in case you need to grab it, lift one foot and balance on the other for up to 30 seconds, then switch sides. It builds the ankle, knee and hip stability that catches you when you stumble.
3. Sit-to-stand. From a sturdy chair, stand up without using your hands, then lower yourself back down slowly over about three seconds. This is the most functional strength exercise of the five, and it rebuilds the leg power most adults lose with age.
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4. Side leg raise. Standing by a counter, lift one straight leg a few inches out to the side and lower it with control. Do several repetitions on each leg. It targets the hip muscles that keep you steady when your weight shifts.
5. Tai chi. The CDC flags tai chi as a strong example of the kind of combined balance and leg-strength work that lowers fall risk. Group tai chi classes are among the most studied fall-prevention programs for older adults, and they are widely available through senior centers.
How often to do them and who should ask a doctor first
The CDC's STEADI materials recommend practicing balance and strength work at least three times a week, spread across non-consecutive days. Short, consistent sessions beat long, occasional ones.
Progress by making each move slightly harder over time. Shorten the base of support in the heel-to-toe walk, hold the single-leg stand longer, or do an extra set of sit-to-stands. The point is steady progression, not intensity.
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If you have fallen in the past year, feel unsteady on your feet, or take medications that affect balance, ask your doctor about a formal falls risk assessment before you start a program. Common examples include sleeping pills, sedatives and some blood pressure drugs.
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This article is made and published by Aksel Kryhlmand, who may have used AI in the preparation.