Plan description
Falls are not a normal part of getting older. Strong legs and good balance help prevent them.
A well-tested home programme, Otago, uses moves like these three times a week. It cut falls by about a third.
Every move is done next to a chair or a wall. Hold on as much as you need.
Stay steady at 65+ overview
This plan runs for 12 weeks, 3 sessions a week.
Try Monday, Wednesday and Friday. Hold on as the table says for every standing move. Walk on most days, as well as the session.
The twelve weeks
| Weeks | Reps | Hold on | Walk |
|---|---|---|---|
| 1–3 | 5 | Both hands | 5–10 min |
| 4–6 | 8 | Both hands | 10–15 min |
| 7–9 | 10 | One hand | 15–20 min |
| 10–12 | 10 | Fingertips only | 20 min |
One session
Strength moves first, then balance. Rest when you need to.
| Exercise | How | Sets × reps |
|---|---|---|
| Sit to stand | From the chair edge, lean forward and stand up. | See table |
| Mini squat | Hold the chair. Bend your knees a little. Stand tall. | See table |
| Calf raise | Hold the chair back. Lift your heels. Lower slowly. | See table |
| Side leg lift | Hold the chair. Lift one leg out to the side. | Reps each leg |
| Wall press-up | Hands on a wall. Bend your arms. Push back. | See table |
| Arm curl | Seated, a water bottle in each hand. Lift and lower. | See table |
| Side steps | At the counter. Step sideways, then back. | 10 each way |
| Heel-to-toe walk | Along a wall, heel in front of toe. Look ahead. | 5 steps or more |
| One-leg stand | At the counter. Lift one foot. Hips level. | 5–10 sec, 3 each |
The rules
- Use a solid chair with no wheels and no arms. Put it against a wall.
- Warm up: march on the spot for 3–5 minutes, holding the chair.
- Stand near a wall or kitchen counter for the balance moves.
- Wear flat shoes that fit well. No socks or slippers on a smooth floor.
- Move slowly. Breathe out as you push. Never hold your breath.
- Had a fall, or worried about one? Ask your doctor about a falls class.
After week 12, keep it for life
Strength and balance fade when you stop. Keep three days a week, and add something new.
| Next step | What it is |
|---|---|
| Steadier at 65+ (Pro) | Harder moves and less holding on. Twelve weeks. |
| Add a class | Tai chi or a strength and balance class. Good for company, too. |
| Strong and steady at 50+ | Ready for more? It adds step-ups and longer walks. |
When to stop
Dizzy, faint, sick, chest pain, very short of breath, or a racing heart.
Call emergency services for: chest pain that does not stop with rest, or spreads to your arm, jaw or back.
Not medical advice. Check with your doctor before you start.
Based on 3 sources
- Three types of exercise can improve your health and physical ability2024 · nia.nih.gov
- Preventing falls and hip fractures2024 · cdc.gov
- Evidence-based program: Otago Exercise Program2023 · ncoa.org
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