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
Do one comfortable chair-strength set
About 5 minutes · Easy to moderate. It should never feel painful or unsteady.
From a stable chair, try up to five comfortable sit-to-stands, using the chair arms if helpful.
- You will need
- A sturdy chair that will not slide, placed against a wall.
- How hard
- Easy to moderate. It should never feel painful or unsteady.
- Done when
- You did up to five comfortable stands, or as many as felt fine.
- Sit toward the front of the chair, feet flat.
- Lean slightly forward and stand up, using the arms of the chair if helpful.
- Sit back down slowly.
- Repeat up to five times, resting whenever you like.
Safety: Use a chair that will not slide and keep support nearby. Stop for pain or loss of balance.
Evidence strength: strong. General information, not medical advice.
Learn more: Beginner's guide to getting fit after 50
Find and fix one home hazard
About 10 minutes · Easy. Ask for help with anything heavy or high.
Walk through one room with the CDC home checklist in mind, pick one hazard, and fix it or ask someone to help you fix it.
- How to start
- Pick one room. Look at the floor and the lighting first: clear a cord, remove a loose rug, or put a light where you need one.
- You will need
- A room you can walk through, and the free Home Safety Checklist.
- How hard
- Easy. Ask for help with anything heavy or high.
- Done when
- You fixed one hazard, or you asked someone to help you fix it.
Safety: Do not climb, reach, or lift anything that feels unsafe. Ask someone to help with stairs, ladders, or electrical work.
Evidence strength: moderate. General information, not medical advice.
Learn more: Home Safety Checklist
