Plan description
Stay steady at 65+ built the base. This plan asks a bit more of your legs and balance.
Balance and strength exercise cuts falls in older people by about a quarter.
Stay next to a counter for every balance move. Use it whenever you wobble.
Before this plan, it is best to have done:
Steadier at 65+ overview
This plan runs for 12 weeks, 3 sessions a week.
Monday, Wednesday and Friday. Hold on as the table says for the balance moves. Walk on most days, as well as the session.
The twelve weeks
| Weeks | Reps | Hold on | Walk |
|---|---|---|---|
| 1–3 | 8 | Fingertips | 20 min |
| 4–6 | 10 | Fingertips | 20–25 min |
| 7–9 | 12 | Hands ready, not touching | 25–30 min |
| 10–12 | 12 | Hands ready, not touching | 30 min |
One session
Strength moves first, then balance. Rest when you need to.
| Exercise | How | Sets × reps |
|---|---|---|
| Sit to stand | Arms crossed on your chest. Use hands if you need to. | See table |
| Mini squat | Next to the counter. Bend a little deeper. | See table |
| Step-up | Bottom stair, hand on the rail. Swap legs. | Reps each leg |
| Calf raise | Hold the counter. Lift your heels. Lower slowly. | See table |
| Wall press-up | Feet a little further from the wall. | See table |
| Side steps | Along the counter. Bigger steps. | 10 each way |
| Heel-to-toe walk | Along the counter. Look ahead, not down. | 10 steps or more |
| Walking backwards | Along the counter. Small steps. | 10 steps |
| One-leg stand | Next to the counter. Lift one foot. | 10–20 sec, 3 each |
The rules
- Use a solid counter or a heavy table for the balance moves.
- Warm up: march on the spot for 3–5 minutes at the counter.
- Wear flat shoes that fit well. No socks or slippers on a smooth floor.
- Feel unsteady? Hold on. Holding on is part of the plan.
- Move slowly. Breathe out as you push. Never hold your breath.
- Had a fall since your last plan? Talk to your doctor before you start.
After week 12, keep it for life
Strength and balance fade when you stop. Keep three days a week.
| Next step | What it is |
|---|---|
| Keep going | Same moves, three days a week, for good. |
| Add a class | Tai chi or a strength and balance class. Good for company, too. |
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
- Which exercise programmes prevent falls in older peopleReview · 2019 · Cochrane Database Syst Rev
- Preventing falls and hip fractures2024 · cdc.gov
- Evidence-based program: Otago Exercise Program2023 · ncoa.org
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