Stronger Legs, Steadier Steps: Strength and Balance After 50
One in four older adults falls each year, and many never tell anyone. Here is a simple test you can do with a kitchen chair, easy moves to build strength and balance, and free programs that teach you how to stay on your feet.
The fall nobody talks about
Ask around after church and you will hear the stories. A mother who slipped in the bathroom. A grandfather who missed the last step in the garage. Often the person did not break anything, so they brushed it off. But a fall can quietly change a life. Many people start moving less because they are afraid of falling again, and moving less makes legs weaker and balance worse.
The good news is that strength and balance can be trained at almost any age. You do not need a gym. A sturdy chair, a kitchen counter and a few minutes a day are a real start.
Try the 30 second chair stand test
Doctors and physical therapists use a simple test to check leg strength. It is part of the CDC STEADI toolkit for fall prevention4. You can try it at home with someone nearby to count and keep you safe.
- Use a sturdy chair without wheels, about 17 inches high, pushed against a wall
- Sit in the middle of the seat, feet flat on the floor
- Cross your arms over your chest
- On go, stand all the way up, then sit all the way down
- Repeat as many times as you can in 30 seconds
- Count each full stand. If you need your arms to push up, stop the test
- 60 to 64Men under 14, women under 12A below average score can point to a higher risk for falls.
- 65 to 69Men under 12, women under 11Share your number with your doctor.
- 70 to 74Men under 12, women under 10Strength training can help you build up over time.
- 75 to 79Men under 11, women under 10Ask about a balance class or physical therapy.
- 80 to 84Men under 10, women under 9Practice with a helper close by.
- 85 to 89Men under 8, women under 8Every extra stand is progress.
- 90 to 94Men under 7, women under 4Talk with your doctor before starting new exercise.
This test is a screening tool, not a diagnosis4. If your score is low or you could not finish without using your arms, that is useful information to bring to your next appointment. Write your number down and test again in a month to see your progress.
Simple moves for strength and balance
The Physical Activity Guidelines for Americans say older adults should do multicomponent activity, which means mixing balance training with aerobic and muscle strengthening activity2. Here are gentle places to start. Hold on to a counter or a sturdy chair whenever you need to.
- Sit to stand. The same move as the test. Do 5 to 10 slowly, using your arms only if you must.
- Heel raises. Hold the counter, rise up on your toes, then lower slowly. Do 10.
- Side leg lifts. Hold the counter and lift one leg out to the side, then the other. Do 10 each side.
- Single leg stand. Hold the counter and lift one foot. Try for 10 seconds, then switch.
- Heel to toe walk. Walk along the counter placing one heel right in front of the other toes. Go slowly.
- Wall push ups. Hands on the wall, lean in and push back. Do 10.
Start with what feels safe and add a little each week. If a move causes pain, dizziness or chest discomfort, stop and talk with your doctor. Our gentle week of movement shows how to fit strength days into a calm, restful routine.
Four things the CDC says you can do
Exercise is one piece. The CDC lists four steps that work together5.
- Talk with your doctor. Tell them if you have fallen, feel unsteady or worry about falling. Ask a doctor or pharmacist to review all your medicines, including ones you buy without a prescription, since some can cause dizziness or drowsiness.
- Exercise for strength and balance. Activities like Tai Chi can build leg strength and steadiness.
- Get your eyes and feet checked. Have your eyes checked every year and update your glasses. Have your feet checked too, and wear supportive shoes.
- Make your home safer. Small changes can remove the most common hazards.
- Clear papers, shoes and clutter from walkways and stairs
- Remove small throw rugs or secure them with double sided tape
- Keep things you use often within easy reach
- Add grab bars by the tub and toilet
- Use non slip mats in the tub and shower
- Add brighter lights, and handrails on both sides of stairs
- Wear well fitting, supportive shoes indoors and out
Free programs that teach balance
You do not have to figure this out alone. The Administration for Community Living lists programs that have been tested and shown to help with fall prevention. Many are offered at hospitals, churches, libraries, YMCAs, senior centers and community health centers, and some are available by video3.
- A Matter of Balance. Builds confidence and helps people who are afraid of falling become more active3.
- Tai Chi for Arthritis and Fall Prevention and Tai Ji Quan: Moving for Better Balance. Slow, gentle movement for strength and steadiness3.
- Otago Exercise Program. Strength and balance exercises, often taught by a physical therapist3.
- Stepping On, SAIL, EnhanceFitness, YMCA Moving for Better Balance and Bingocize. Group programs that mix exercise, education and fellowship3.
To find one near you, call your local Area Agency on Aging or the Eldercare Locator at 1 800 677 1116, or search at eldercare.acl.gov6. A physical therapist can also build a plan around your needs.
A ministry of steady steps
Churches are full of people who would benefit from a balance class, and many already have a fellowship hall with chairs. Hosting a program like A Matter of Balance or a weekly Tai Chi class is a simple way to love your older members well. Pair it with rides for those who no longer drive, and you have a ministry that keeps people in the pews and in their homes longer.
When I said, My foot slippeth; thy mercy, O LORD, held me up.
When to get help right away
- Have fallen, even if you were not hurt
- Feel dizzy or lightheaded when you stand up
- Notice new weakness, numbness or trouble walking
- Started a new medicine and feel unsteady
- Avoid activities because you are afraid of falling
If someone falls and hits their head, cannot get up, or has severe pain, call 911. If you live alone, keep a phone within reach or consider a medical alert device.
Frequently asked questions
What is the 30 second chair stand test?
It is a simple test of leg strength from the CDC STEADI toolkit. You count how many times you can stand up from a chair with your arms crossed in 30 seconds4.
What exercises help prevent falls?
Federal guidelines recommend that older adults combine balance training with aerobic and muscle strengthening activity2. Programs like Tai Chi are listed by the CDC as a way to build leg strength and balance5.
Are fall prevention classes free?
Many are free or low cost, especially at senior centers, churches and community organizations. Call your Area Agency on Aging to ask what is offered near you6.
Is it too late to get stronger after 70?
Strength and balance can be trained at any age. Start slowly, hold on to something sturdy, and ask your doctor what is safe for you.
Feeling worn down? Read Move to Rest, learn what your blood pressure numbers mean, or end the day with our guided breathwork.
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