Exercise for Balance and Fall Prevention - Kaiser Permanente Thrive

Falls can be a serious health risk, especially for older adults. Keeping
your body strong and making your surroundings safe are the best
ways to reduce the risk of falling. Here at Kaiser Permanente,
your physician, physical therapists, and other health care profes/
sionals want to help you stay healthy, active, and independent.
We developed this exercise booklet to help you improve your bal/
ance, endurance, strength, and "exibility.
Aerobic exercise
These are activities that increase your heart rate and breathing for
a sustained period of time. You can try walking, swimming, water
exercise, riding a bike, dancing, or Tai Chi. If this activity is new
to you, start with 5 minutes 5-6 times per week and build up to
at least 30 minutes 5 days a week.
exercises to help keep you flexible
Flexibility exercises including stretching can give you more free/
dom of movement for your daily activities such as getting dressed,
reaching objects on a shelf, and driving. Repeat each exercise 2-3
times per day.

Calf Stretch
Stand facing a wall or counter, gently holding
on for balance and support. Place the leg you
want to stretch behind you. Keep your heel on
the ground, your knee straight and your toes
pointed straight ahead. Lean forward until you
feel a gentle stretch in your calf. Hold the stretch
for 30-60 seconds. Repeat on both sides.
Frequency _________________