Balance and Strength

Each year 30 percent of people over the age of 65 are injured because of a fall, making falls the leading cause of injury and injury-related deaths in the age group. 

Here are some ways you can reduce your chances of falling and avoid becoming a common statistic.  

Improve your balance and strength

Many home exercises can strengthen your legs and improve your balance, including:

  • Standing on one foot: Using a chair to balance yourself, stand on one foot for 10 seconds. Alternate feet until you’ve completed the task ten times on each foot.
  • Walk heel-to-toe: Take your left foot and place the heel directly in front of the toes of your right foot. Then take a step and place your right foot directly in front of your left foot. Take 20 “heel-to-steps” if you can. If you’re not able to take 20 steps, do as many as you can and build up to 20.
  • Toe Stand: Using a chair to balance yourself, push yourself up on the tips of your toes, and slowly come back down until your feet are flat. Repeat this 20 times.

Change your medication

Some medications can make you feel dizzy or lightheaded. Ask your doctor if there are alternatives that don’t have these side effects.   

Have your vision checked

It’s easy to miss a step or run into an object if you can’t see it. Make sure your glasses are up-to-date.
If you’ve never worn glasses before but have noticed a change in your vision, be sure to visit your optometrist right away. 

Get plenty of sleep

It’s easy to make a careless mistake and fall when you’re drowsy. Make sure you’re getting enough sleep so you’re alert during the day.


At Embassy Healthcare, our staff is trained to provide you the best healthcare available. Give us a call at 216-378-2050 to learn more.