Exercise and Physical Activity

You can reduce your risk of falling by doing strength and balance exercises. Strength and balance exercise programs usually reduce the rate of falls in older adults by about 20%. The best effects were seen from exercise programs that increased balance and included more than 3 hours a week of exercise. Look for programs that are proven to be effective. These programs are sometimes called evidence-based or science-based. The following are several options:

• Group exercise classes led by a trained instructor. These classes can be especially helpful because the instructor watches you and can adjust the activity to match your ability. They also provide opportunities to socialize and make new friends. Making exercise buddies who expect to see you in class can be a great motivator.
• Virtual exercise with a trained instructor. Taking an online class with a trained instructor allows you to stay home which can be helpful if transportation or mobility are challenges.
• Exercise at home. Do exercises at home that are recommended by your healthcare provider or select from exercises in this module.

Doing aerobic exercises that raise your heart rate and make you breathe faster are very important for preventing or reducing the effects of many diseases but have not been shown to reduce fall risk. Examples of common aerobic exercises are walking, swimming, water aerobics, or riding a bicycle.

Look below in the Resources section of this page for more information, including strength and balance activities that you can do at home. Be sure to discuss these exercise options with your healthcare provider to determine which ones are best for you, especially if you screened as being at high risk for falls.