Falls can be a serious concern—especially as we get older—but the good news is that you can take steps to stay steady on your feet.
By improving your strength and balance, you’ll not only reduce your risk of falling, but also move through daily life with more confidence and independence.
And here’s the best part: it doesn’t take hours at the gym to make a difference.
1. Start with Strength Training
Strength training helps keep your muscles strong and your joints stable. Aim to include strength exercises about three times a week. Focus on your:
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Legs: squats or chair sits
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Hips: side leg lifts
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Core: seated or standing abdominal exercises
Even light resistance bands or bodyweight movements can help you stay strong and steady.
2. Make Balance a Daily Habit
Balance is a skill—and like any skill, it improves with practice. Try adding a few simple balance activities into your daily routine, such as:
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Standing on one foot while brushing your teeth
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Heel-to-toe walking down a hallway
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Practicing gentle yoga or tai chi moves
A few minutes each day can make a big difference in your coordination and stability.
3. Find Support at the YMCA
Not sure where to start? The Alexandria Area YMCA offers programs designed specifically for older adults who want to improve balance, build strength, and prevent falls—all in a welcoming, social environment.
Check out these great options:
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Enhance®Fitness: An evidence-based class proven to help with arthritis management, mobility, and fall prevention.
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ForeverWell Balance: Focuses on coordination and balance in a fun, supportive setting.
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ForeverWell Strength: Builds muscle, confidence, and independence through guided strength exercises.
These classes not only keep you moving but also give you ideas you can use at home. Plus, you’ll meet friendly faces who’ll help keep you motivated along the way.