Fitness

Fall-proof your body from head to toe

Boost balance, build strength, and lower your fall risk in just minutes a day.

A woman sitting and using a resistance band to stretch

Having good balance helps lower your risk of falling and getting hurt. That’s where these seven daily stability exercises come in. It only takes a few minutes — and the boost in your strength and confidence will be long-lasting.

New to exercise? Remember to get your doctor’s OK.

Find your fit. With your plan, you get a free fitness benefit through One Pass®. Stay healthy with a variety of physical, social, and mental fitness programs. Visit ibxmedicare.com/onepass to learn more.

Heel-to-toe walk

Illustration of a person looking straight forward

Place the heel of one foot just in front of the toes of the other and walk for 15 to 20 steps while looking straight ahead. This helps improve your coordination and balance.

Toe raises

Illustration of a person holding onto a chair and moving up onto their tip toes

Stand up straight, hold on to the back of a chair, and rise up on your toes, holding for 10 seconds. This strengthens your calf muscles, making your legs more stable.

Wall slide

Illustration of a person starting off flat against a wall with their arms up and then squatting down

Stand with your back against a wall and your feet shoulder-width apart, positioning your arms like goalposts. Slowly bend your knees, sliding down the wall as far as you comfortably can, and hold for 30 seconds. This builds leg strength, which is essential for balance.

Ankle circles

Illustration of a person sitting in a chair and twisting their foot in circles

Sit in a chair, extend one leg, and circle your foot in each direction for 10 seconds. Repeat with the other leg. This improves ankle flexibility, which helps you stay steady on your feet.

One-leg stands

Illustration of a person standing behind a chair and holding onto it, with one leg raised behind them

Stand behind a chair and hold on for balance. Raise one leg off the floor, holding for 10 seconds. Repeat with the other leg. This enhances your balance and stability.

Side steps

Illustration of a person standing behind a chair and moving to the side

Stand behind a sturdy chair and hold on for balance. Step to the side with one foot, then bring the other foot to meet it. Repeat 10 to 15 times on each side. This improves your lateral stability and coordination.

Foot presses

Illustration of a person sitting in a chair, holding a resistance band with both hands and stepping down with one foot in the middle of the band

Sit in a chair with a resistance band around your foot and push your foot against the band, holding for two seconds. This strengthens your feet and improves flexibility.

Website last updated 07/01/2025
Y0041_HM_25_124796_M

Independence Blue Cross offers PPO, HMO-POS, and HMO Medicare Advantage plans with a Medicare contract. Enrollment in Independence Blue Cross PPO, HMO-POS, and HMO Medicare Advantage plans depends on contract renewal.

Related articles