Get Fit and Prevent a Fall!
Fun Exercises for Seniors
The Idaho Department of Health and Welfare Injury
Prevention Program, in conjunction with district health
departments, offers you the Fit and Fall Proof program
designed for older adults who want to improve their
health and reduce their risk of falling.
Functional fitness is the primary theme for the Fit and
Fall Proof program. This will help the older adult maintain
an independent, freely functioning lifestyle. Muscle
strength and flexibility play a primary role in balance and
maintaining physical activity.
Regular muscular strength transfers into maintaining
vitality - lifting a grandchild for a hug, getting out of a
chair with ease, or climbing stairs without puffing. The
exercises on the the following pages will help you gain
strength and flexability so you can stay active.
2
This page intentionally left blank
Neck Side Stretch
• Slowly tip head to the left while pressing
right shoulder down
• Hold 10-30 seconds, 3 - 4 times on each
side
• Repeat, tipping head right
Side Pushes (Sitting)
• Begin with left arm extended at shoulder,
high and to the right (across your body)
• Right arm bent at elbow next to your side
• Switch positions with right arm extending to
the left side in a punching action, and left
arm bending
• 4 - 10 times on each side
3
Ankle Circles
• Sitting with both feet flat on ground, pick
right foot off the ground, and circle the
ankle clockwise 6 times
• Circle the ankle 6 times counterclockwise
• Switch and repeat for left ankle
Variation: Write your name on the floor with
your big toe
Leg Extensions
• Lift and straighten right leg forward, and
touch right heel to ground
• Bring right leg back and set foot next to
the left foot
• Repeat 6 - 8 times with right leg then
repeat with left leg. Repeat 2 - 3 more
times on each leg
Variation: You may touch toe to ground
instead of heel
4
5
Marching
• Begin in sitting position with both arms bent
90 degrees
• Raise right knee 45 degrees to the front
• Set right leg down and rai