Whole-Body Wellness Challenge: 5 Exercises to Help Prevent Falls

Practice these moves to feel stable and confident on your feet.

The Whole-Body Wellness Challenge is rooted in the understanding that health isn’t just about fitness. This month, we’re sharing fun and easy ways to bring everything you love about SilverSneakers classes and your time at the gym to other areas of your life. You’ll find workouts, tips, and activities to help you build strength, eat healthier, sleep sounder, and be more present in your life so you can feel good—body, mind and spirit. 

Many things get better with age: wisdom, wit, and wine, to name a few. But our ability to bounce back from tumbles and trips? Not so much.   

So, how can you prevent falls and keep yourself safe while still enjoying life to the fullest? “We don’t have all the answers, but we do know that exercise is one of the best ways to help you feel stable and confident on your feet,” says SilverSneakers instructor Shannon Thigpen.   

Each and every workout you do with us—whether you join a SilverSneakers LIVE class or meet us in-person—will help you reach that goal. In this video, Shannon shows you five moves you’ll see in many of our classes that specifically work to build strength, improve coordination, and boost balance.   

Practice these regularly and watch your confidence soar.  

How to Use These Fall Prevention Exercises 

You’ll need some open floor space, a sturdy chair for standing support, and a resistance band if you have one. If you don’t have a resistance band, you can always grab light handweights or just create your own resistance by really squeezing your muscles.   

When you’re ready, press play and try these five moves with Shannon. You’ll learn how to do a clock lunge, lateral taps, lateral pulldowns, side kicks, and uppercuts. Remember to use the chair for balance if you need, and to stay within the range of motion that’s right for you.   

If you’d like to incorporate these into your routine, aim to practice these moves three times a week for the most balance benefits. Shannon recommends trying to do 10 repetitions of each of the first four moves (don’t forget to switch sides), and 30 seconds of non-stop uppercuts. And last but not least: Have fun with it!  

As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.    

Bonus Challenge: Try a SilverSneakers LIVE Fall Prevention Exercises Class 

SilverSneakers Fall Prevention Exercises is a 45-minute online class that has something for all fitness levels. You’ll practice drills designed to help you reduce your risk of falling, so that you can continue to enjoy a variety of activities. You’ll also learn important safety skills and tips. See the latest SilverSneakers LIVE schedule and RSVP for classes here.  

Check Your SilverSneakers Eligibility Instantly!  

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take SilverSneakers LIVE online classes that are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.  

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.