Falling is a serious problem, especially in the Midwest. According to the Wisconsin Department of Health, the state has one of the highest rates of death from unintentional falls in the nation, twice the national average. The good news is you can prevent falls.
“Poor balance and falls are a huge concern,” said Andrew Oebser, a Marshfield Clinic Health System physical therapist. “Some people think they can’t do anything about poor balance, but you can. You want to do everything you can to avoid falls.”
You can help prevent falls by strengthening your core and legs. A 2021 study from the Journal of Human Sport & Exercise showed that the following exercises “led to changes that would likely decrease fall risk and did so in an extremely short time.”
If you are not currently exercising or have concerning health issues, Nelson recommends checking with your doctor prior to starting an exercise routine.
Exercises to try at home
Step ups
Step up a stair, alternating left foot and right foot. Do three sets of these moves ten times.
Chair squat
Stand in front of a chair and squat down slowly as if to sit down. Prior to touching the chair, stand back up. Hold arms in front of you to help with balance. Do three sets of this move two to ten times.
Standing heel raises
Stand behind a chair with both hands on the chair back. Stand with your feet shoulder-width apart. Raise your heel off the floor. Do three sets of this move ten times.
Standing toe raises
Stand behind a chair with both hands on the chair back. Stand with your feet shoulder-width apart. Raise your toes off the floor. Do three sets of this move ten times.
Single leg balance
Stand on one foot for 30 seconds or as long as possible with eyes open, maintaining balance. Bonus points if you can do this for 15 seconds with your eyes closed. Do this move near a counter or wall if needed for safety.
Physical therapy
If you are looking for more direction or supervision with exercise, or if you have balance concerns, physical therapy may be an option for you. Talk to your primary care provider about how to get a personalized and safe home exercise program developed to help improve your strength and balance.
Learn more about falls from Barbara Theisen, family medicine nurse practitioner at Marshfield Clinic, in this video.
For help preventing falls, talk to a Marshfield Clinic Health System provider.
Schedule appointment Message your provider
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