Fall Balance Reset Challenge
Step-by-Step Activities to Get Up to Speed
Falls are a serious concern for older adults. In fact, over 30% of individuals age 65 and older fall each year, and many result in injury. What’s encouraging is that exercise interventions that include balance, strength, and mobility training can reduce your fall risk.
This Fall Balance Reset Challenge provides a structured, weekly approach to rebuilding balance, stabilizing strength, and regaining confidence while moving safely.
Why This Works
Balance requires multiple systems. Successful posture and balance rely on musculoskeletal strength, sensory feedback, vision, vestibular input, and cognitive processing.
Exercise is effective. Multicomponent exercise programs (including balance, strength, and dynamic tasks) have moderate-certainty evidence for reducing falls in community-dwelling older adults.
Progression is key. This challenge gradually increases in difficulty and incorporates dual-task elements to simulate real-life scenarios.
The 4-Week Fall Balance Reset
Each week, add or increase the challenge. Aim to perform three sessions per week.
Week 1: Foundations
Exercises:
Sit-to-stand (from chair)
Heel raises (holding support)
Tandem stance (heel-to-toe)
Start with support (a chair or wall), performing 10–15 reps or holding for 15–30 seconds.
Week 2: Static & Dynamic Stability
Exercises:
Single-leg stand (short durations)
Side-stepping or lateral walk
Weight shifts forward/back and side-to-side
Introduce soft surfaces (such as a rug or foam pad) and build confidence in maintaining balance.
Week 3: Dynamic & Gait-based
Heel-to-toe walking
Step-ups (<4 inches)
Marching in place with head turns
Challenge balance while moving and incorporate visual or cognitive tasks to enhance overall performance.
Week 4: Real-life Integration / Dual-Task
Exercises:
Obstacle course (cones, lines)
Walking and carrying an object
Balance and verbal task (counting backwards)
Combine movement and thinking, and simulate real walking challenges.
Adjust as needed if you feel unsafe. Use support, go slower, or reduce duration.
Tips for Safety & Consistency
Choose a clear area free of tripping hazards.
Use sturdy support (chair, wall) when trying new or harder movements.
Wear stable shoes (no slippery socks or loose slippers).
Practice in daylight or good lighting.
Stop if you feel dizzy, unsafe, or in pain. Consult your clinician.
How to Measure Progress
Timed Up and Go (TUG): Stand up from a chair, walk 10 feet, turn, return, sit. Times ≥ 12 seconds indicate an elevated fall risk.
30-Second Chair Stand Test: Count how many times you can stand & sit in 30 seconds (arms crossed).
4-Stage Balance Test: Progress through parallel, semi-tandem, tandem, and single-leg stances.
Track these at baseline and every 2 weeks to see improvement.
What’s Next After 4 Weeks?
Maintain these exercises and continue to increase the challenge (less support, more dual-tasking).
Add resistance or weights for leg strength.
Incorporate movement-based programs (e.g., walks, yoga, tai chi, golf drills).
Consider a comprehensive multifactorial fall prevention plan, evaluating factors such as medications, vision, and home hazards.
Every step counts toward independence. Contact us to schedule your consultation and get a tailored program to keep you moving safely.
Blog Sources:
Appeadu MK, Bordoni B. Falls and Fall Prevention in Older Adults. National Library of Medicine.
Various Authors. Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: a systematic review with narrative synthesis. PMC Database.
Various Authors. Taking balance training for older adults one step further: the rationale for and a description of a proven balance training programme. PMC Database.
Not all exercises are for everyone. Before attempting a new exercise, take into account factors such as flexibility, strength, and overall health to determine whether a particular exercise is appropriate for you.
This, like any other exercise, can result in personal injury. Any injury sustained from proper or improper use of this exercise is solely the responsibility of the exerciser. Performanceabove LLC disclaims any liability from injury sustained from the use of this exercise and suggests that you consult your professional healthcare provider before attempting any exercise or exercise program.
