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Five Falls Prevention Exercises at Home (NHS)

Five Falls Prevention Exercises at Home (NHS) — video by NHS Morecambe Bay CCG Play · 2:48

Video by NHS Morecambe Bay CCG on YouTube · Open on YouTube

An NHS health team shows five simple balance and strength exercises you can fit in while the kettle boils, each with an easier and a harder option. Aimed at keeping people steady in later life.

  • 3 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 5

Tap a time to watch that step in the video.

  1. Heel raises: hold on with one or both hands, or none; holding a tin of beans makes it harder. 0:46
  2. Toe raises: stand tall, lift your toes and rock back onto your heels, bottom tucked in. 1:07
  3. One-leg stand: stand tall and squeeze your bottom; less support or turning your head makes it harder. 1:19
  4. Heel-to-toe walking in a straight line, the hardest of the balance exercises. 1:38
  5. Sit-to-stand: 10 in one go, or each time you get up; no hands or adding a step makes it harder. 1:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold on with one or both hands, or try no hands to make it harder
  • Stand up tall and keep your bottom tucked in for toe raises
  • Repeat sit-to-stand 10 times, or every time you stand up during the day

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadsit-to-stand, one-leg stand
  • Knees takes loadsit-to-stand
  • Ankles & feet takes loadheel raises, toe raises, heel-to-toe walking
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Each move has an easier version: hold on with one or both hands

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by NHS Morecambe Bay CCG; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety