⚖️ Stay Strong • Stay Steady • Stay Independent

A Gentle Exercise Plan for Falls Prevention

Falls are not an inevitable part of getting older.

Although no exercise programme can prevent every fall, regular activity that improves strength and balance can reduce your risk, improve confidence and help you remain independent.

Even if you have never exercised before, it is never too late to begin. Start gently, work within your own abilities and build up gradually.

A little exercise done regularly is far better than an occasional long session.

👣 How often should I exercise?

Try to:

• be physically active every day
• do exercises that strengthen your muscles at least twice each week
• practise balance exercises on at least two days each week
• practise balance more frequently if you have fallen before or often feel unsteady.

You do not need to complete the whole programme at once. A few exercises spread throughout the day still count.

✅ Before you start

Choose a safe place where you have plenty of room.

• Wear supportive, well-fitting footwear.
• Exercise somewhere well lit.
• Keep a sturdy chair or kitchen worktop within reach.
• Keep the floor clear of bags, rugs and other trip hazards.
• Work within your own abilities.
• Move slowly and avoid holding your breath.

You should feel your muscles working, but the exercises should not cause pain.

Stop exercising and seek medical advice if you develop chest pain, severe breathlessness, dizziness or feel faint.

People with a recent injury, operation or significant medical condition may wish to check with a physiotherapist, GP or another healthcare professional before beginning.

🌱 Warm up for 3–5 minutes

A gentle warm-up prepares your muscles and joints for activity.

• Walk slowly around the room.
• March gently on the spot.
• Roll your shoulders backwards.
• Slowly move your ankles up and down.
• Take a few calm, comfortable breaths.

💪 Strength exercises

Aim to complete each exercise 8–12 times.

Rest when you need to. Begin with fewer repetitions if necessary and gradually increase them as you become stronger.

Sit to stand

1. Sit towards the front of a sturdy chair.
2. Place your feet flat on the floor.
3. Lean forwards slightly and stand up.
4. Slowly lower yourself back into the chair.

Use the chair arms if you need to at first.

As you become more confident, try using your hands less.

Why it helps: This strengthens the legs and supports everyday activities such as getting out of a chair, using the toilet and climbing stairs.

Heel raises

1. Stand facing a kitchen worktop or sturdy chair.
2. Hold the support lightly.
3. Slowly rise onto your toes.
4. Pause briefly.
5. Lower your heels gently back to the floor.

Why it helps: This strengthens the calves and ankles, which support walking and balance.

Toe raises

1. Stand upright while holding a firm support.
2. Keep your heels on the floor.
3. Lift your toes and the front of both feet.
4. Lower them slowly.

Why it helps: This strengthens the muscles that lift your feet when walking and may help reduce the risk of catching your toes.

Mini squats

1. Stand with your feet comfortably apart.
2. Hold a kitchen worktop or sturdy chair.
3. Bend your knees slightly, keeping your back upright.
4. Slowly return to standing.

Only bend as far as feels comfortable.

Why it helps: This strengthens the thighs, hips and buttocks.

⚖️ Balance exercises

Always practise balance exercises near a firm support.

Begin by holding on securely. As your confidence improves, you may be able to use a lighter touch—but keep the support within easy reach.

Marching on the spot

1. Stand tall while holding a firm support.
2. Lift one knee, then the other.
3. Continue at a comfortable pace for up to one minute.

Rest and repeat if comfortable.

Weight shifting

1. Stand with your feet about shoulder-width apart.
2. Keep both feet on the floor.
3. Gently move your weight towards one foot.
4. Return to the centre.
5. Move your weight towards the other foot.

Repeat up to 20 times.

Single-leg stand

1. Stand close to a kitchen worktop or sturdy chair.
2. Hold on securely.
3. Lift one foot a few centimetres from the floor.
4. Aim to hold the position for 5–10 seconds.
5. Repeat with the other leg.

Do not let go of the support unless you feel completely safe and steady.

Heel-to-toe walking

1. Stand beside a worktop or wall for support.
2. Place the heel of one foot directly in front of the toes of the other.
3. Take up to ten slow, careful steps.
4. Turn around safely and repeat.

Shorten the step or leave a small gap between your feet if placing them directly heel-to-toe feels too difficult.

🚶 Walking counts too

Walking is an excellent form of physical activity.

You might aim for 20–30 minutes on most days, but it does not need to be completed all at once.

Several shorter walks can be just as useful:

• walk for five or ten minutes after a meal
• walk to a nearby shop
• take an extra circuit around the garden
• walk indoors when the weather is poor
• meet a friend for a walk
• get up and move during television breaks.

Choose a distance and pace that feel safe and comfortable.

Every extra step counts.

💭 Take a moment to reflect

Think about your normal day.

• When do you spend long periods sitting?
• Is there a safe time when you could add a short walk?
• Could you practise one strength exercise while waiting for the kettle to boil?
• Could balance exercises become part of your morning or evening routine?
• Would exercising with a friend make it easier to continue?

Do not try to change everything at once.

Choose one place in your usual routine where a little extra movement could fit naturally.

👣 One Simple Change

Practise sit-to-stand from a sturdy chair each day.

Begin with as many repetitions as you can complete safely and comfortably.

This single exercise strengthens several of the muscles you need for standing, walking, climbing stairs and remaining independent.

Once it becomes part of your routine, you can add another exercise.

🏡 Looking after yourself

Exercise works best alongside other habits that help you remain safe and independent.

• Have your eyesight checked regularly.
• Wear supportive, well-fitting shoes.
• Eat a balanced diet containing enough protein.
• Drink enough fluids.
• Keep your home well lit.
• Remove or secure loose rugs and other trip hazards.
• Keep frequently used items within easy reach.
• Take care when getting up after sitting or lying down.
• Ask your GP or pharmacist to review your medicines if you experience dizziness, drowsiness or unsteadiness.

🌳 Keep going

The greatest improvements come from continuing strength and balance exercises over the long term.

Balance is a skill that can be practised and improved. Muscle strength can also increase, but both may gradually decline if they are no longer used.

Try to make these exercises part of your normal week rather than something you complete only for a short time.

You may notice that:

• getting out of a chair becomes easier
• walking feels steadier
• stairs feel less demanding
• everyday activities require less effort
• your confidence begins to improve.

Progress may be gradual. That is completely normal.

🤝 When should I seek advice?

Speak to your GP, physiotherapist or another healthcare professional if:

• you have had one or more falls
• you are becoming increasingly unsteady
• you are worried about your balance
• you experience dizziness or fainting
• you notice new weakness
• your walking has changed
• pain prevents you from exercising
• you are frightened of falling.

There may be local NHS falls-prevention, physiotherapy or social-prescribing services that can provide a more detailed assessment and an individual exercise programme.

You are also welcome to speak to us at the Wraysbury & Horton Health Hub. We can help you find suitable local information and support.

🌱 Remember

Keep moving.
Keep strengthening.
Keep practising your balance.

Every step you take towards remaining active is another step towards staying strong, steady and independent.