What the guidelines say
The 2018 U.S. Physical Activity Guidelines list the health benefits of activity for adults and older adults that their Advisory Committee rated as having strong or moderate evidence. For older adults, that list includes a lower risk of falls and a lower risk of fall-related injuries.
The guidelines also say the key guidelines for adults apply to older adults, and add advice just for older adults: as part of weekly activity, do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. WHO's guidelines advise the same kind of activity on three or more days a week for adults 65 and over.
What multicomponent means
| Part | What it is | A simple way to start |
|---|---|---|
| Aerobic | Activity that raises your heart rate and breathing | A comfortable walk |
| Muscle-strengthening | Making muscles work against resistance | Sit-to-stands from a sturdy chair |
| Balance | Practicing steadiness | Standing beside a counter with a hand on it |
What the evidence does not say
- It does not say that any activity will keep you from falling. It is a finding about groups of older adults.
- It does not say which activities work best, or how much you need. The guidelines point to multicomponent activity that includes balance training.
- It does not replace advice from a clinician who knows your health.
Falls are common, and there are more things you can do
CDC says one in four people 65 and older falls each year, and suggests four things: speak up with your healthcare provider, keep moving to improve leg strength and balance, get an annual eye exam, and make your home safer.
Where to start
The step below is the same one Fit after 50 members can be given. It takes about five minutes and keeps support within reach. If you have fallen, feel unsteady, or get dizzy, talk with a clinician or physical therapist first.
Practice five minutes of supported balance
About 5 minutes · Easy. Keep a hand on the counter the whole time.
Stand beside a stable counter or chair and practice comfortable weight shifts with support within reach.
- You will need
- A stable kitchen counter or sturdy chair to hold, and a clear floor.
- How hard
- Easy. Keep a hand on the counter the whole time.
- Done when
- You practiced shifting your weight for a few minutes, with support in reach.
- Stand beside the counter with one hand resting on it.
- Slowly shift your weight onto one foot, then back to the middle.
- Slowly shift your weight onto the other foot.
- Keep going at a calm pace for about five minutes, resting whenever you like.
Safety: Keep stable support within reach. Do not attempt this if standing balance is unsafe for you.
Evidence strength: strong. General information, not medical advice.
Learn more: Fitness after 50
Checks you can do at home
CDC's fall-risk checklist takes two minutes and stays in your browser. The chair stand and balance checks are self-guided versions of clinician tools, with safety steps. Each says where it stops.
What this does not tell you
It cannot tell you your own risk of falling, and it does not diagnose anything. We checked what the guidelines and CDC say. We did not review the trials behind them, and no clinician has reviewed this page.