Many of us have fallen at one point or another and been able to get right back up. But as we grow older, the likelihood increases for falls to cause injuries with long-lasting consequences. Sound alarmist? Consider this: According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury death for people 65 and older.
People with osteoarthritis and rheumatoid arthritis are especially at risk of falls because those conditions often lead to weakening of the muscles that assist with balance and stability, notes sports medicine consultant John Gallucci Jr., DPT, the CEO of JAG Physical Therapy in Bridgewater, New Jersey.
Also, having joint pain from arthritis may cause you to alter your gait to compensate. “The way you change your gait may cause you to lose your balance and fall,” says rheumatologist Sharon Kolasinski, MD, a professor of clinical medicine at the University of Pennsylvania Perelman School of Medicine in Philadelphia. The fear of falling by itself can also increase your risk.
7 Exercises to Strengthen Key Muscles Can Help Prevent Falls
The good news is research shows that exercises that target balance, mobility, and muscle strength help prevent falls in older people. While you and your doctor should tailor your personal fall-prevention program to your condition and your particular needs, one of the following fall-prevention exercises is bound to work for you.
1. Tai Chi to Improve Balance
Tai chi, an ancient Chinese martial art, involves slow, graceful, continuous movements designed to increase balance and flexibility for all people with joint pain, including those with osteoarthritis, rheumatoid arthritis, and psoriatic arthritis.
A 2023 systematic review and meta-analysis of randomized controlled trials related to tai chi, falls, and balance concluded that the mind-body exercise is indeed helpful for preventing falls in older people. The magnitude of how helpful a tai chi practice can be, the study reports, increases with the frequency and duration of practice.
“There is good evidence that tai chi can be good for fall prevention,” Dr. Kolasinski says. “It comes from the fact that it focuses on balance and strength.”
2. Swimming to Keep Joints Happy
Research suggests that exercising in a pool can boost balance and gait, in addition to suppressing the fear of falling in older populations. However, more research is needed to confirm that aquatic fitness has a direct correlation with lowering fall risk.
That said, aquatic exercises are great for people with arthritis because they allow you to strengthen your muscles and improve endurance without stressing your joints and worsening joint pain. As a bonus, there’s no risk of falling while exercising in a pool.
Other possible benefits of water exercises, according to Kolasinski, include heated water feeling good on aching joints and pool workouts helping you lose weight, which is a medication-free way to manage arthritis. These factors support improved strength and balance, which help protect against falls.
3. Balance Exercises to Increase Stability
Balance exercises include standing on one foot, walking heel to toe, hip extensions, side leg raises, and back leg raises. Balance exercises help with fall prevention because they improve your ability to maintain your upright position whether you’re standing still or moving, which is essential when you have arthritis.
“They ultimately make your joints more stable,” says Dr. Gallucci of balance exercises. You don’t need special equipment to do balance exercises for arthritis, and you can do them anywhere. But if your balance is unsteady now, be sure to have someone with you to help keep you stable.
4. Walking to Boost Overall Health
For older adults with arthritis, walking is one of the best aerobic exercises, according to the American College of Rheumatology, for several reasons: Walking is easy to do, requires no special equipment, and improves your heart and lung functions. It also helps with weight control, mood, sleep, and general health. And it’s low-impact, so it’s gentle on your joints, Gallucci says.
Some people with arthritis are afraid to walk for fear of taking a tumble. “Be reassured, you can walk,” Kolasinski says about people with arthritis. Simply start at a slow pace, then gradually increase your distance and speed over time. “But if you’re concerned, walk with a friend or in a supervised setting,” she says.
In addition, Arthritis Foundation experts advise you to wear good sneakers that provide support and help with proper body alignment, and they also encourage staying on even surfaces.
5. Weight Training to Build Muscle Strength
With age comes muscle loss, a condition known as sarcopenia, which is a key cause of the frailty that increases the risk of osteoarthritis and falls.
Lifting weights is an excellent way to maintain and build muscle mass. That idea may seem intimidating, especially if it’s been years since you lifted anything heavy because of joint pain due to a condition like rheumatoid arthritis. Don’t be alarmed: You can start by doing upper-body weight training exercises with something as light as an 8-ounce (oz) soup can in each hand. As you increase your muscle strength, you can increase the can size to 10 oz, then move up to 16 oz when you’re ready.
As part of a fall-prevention exercise plan, strength training should also target lower-body muscles around your hip, knee, and ankle joints. One easy way to get started on strengthening your lower body is through chair rise exercises, in which you practice moving from sitting in a chair to standing without using your arms, increasing the number of repetitions as you progress. (Check out this visual guide from the CDC to see how it works.)
6. Yoga Poses to Increase Flexibility
Research supports that a regular yoga practice can reduce fall risk by helping people improve their balance, mobility, and more. One systematic review of older adults with chronic musculoskeletal conditions — including lower limb osteoarthritis — concluded that yoga is a well-received form of exercise for helping to reduce pain.
“When you lower your pain, you reduce your risk for falls,” Kolasinski says. Be sure your yoga instructor is aware that you have arthritis and joint pain and can help you adapt yoga poses to your limitations.
7. Stretching to Enhance Range of Motion
Dynamic stretching — mimicking the movements you’ll engage in before doing other exercises — limbers you up, increasing blood flow to muscles and connective tissues, according to Cleveland Clinic. This, in turn, enhances the range of motion in your arms and legs, reducing pain and improving balance and strength.
To practice it, you might first bend one leg, then the other, bringing your heel toward your butt and grasping your left foot with your right hand to stretch your front thigh muscles before running. You might try walking slowly before picking up the pace. Perform a few modified squats (halfway) before doing a full squat. Do ankle rolls before biking, and simple arm circles, arm swings, and shoulder rolls before hitting a golf ball.
The Takeaway
As we age, falling is more likely to come with serious injuries — and arthritis is an added risk factor for fall risk. For this reason, it’s important to be aware of easy exercises to help you protect yourself.
Key fall-prevention exercises include options that improve balance, strength, and mobility.
Research-backed fall-prevention exercises include tai chi, swimming, balance exercise, walking, weight training, yoga, and stretching. Work with your doctor to ensure your fall-prevention exercise regimen is appropriate for your needs.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Sadaqa M et al. Effectiveness of Exercise Interventions on Fall Prevention in Ambulatory Community-Dwelling Older Adults: A Systematic Review With Narrative Synthesis. Frontiers in Public Health. August 3, 2023.
Chen W et al. Tai Chi for Fall Prevention and Balance Improvement in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Public Health. September 1, 2023.
Melo RS et al. Effectiveness of the Aquatic Physical Therapy Exercises to Improve Balance, Gait, Quality of Life and Reduce Fall-Related Outcomes in Healthy Community-Dwelling Older Adults: A Systematic Review and Meta-Analysis. PLoS One. September 8, 2023.
Song J-A et al. Effects of Aquatic Exercises for Patients With Osteoarthritis: Systematic Review With Meta-Analysis. Healthcare (Basel). March 16, 2022.
Denham-Jones L et al. A Systematic Review of the Effectiveness of Yoga on Pain, Physical Function, and Quality of Life in Older Adults With Chronic Musculoskeletal Conditions. Musculoskeletal Care. June 14, 2021.
Dynamic vs. Static Stretching: Is One Better? Cleveland Clinic. August 29, 2024.
Dr. Joseph Hribick is a clinical assistant professor of physical therapy at Lebanon Valley College in Pennsylvania. He's an alumnus of Lebanon Valley College and received his bachelor of health science (BS) in 2009 and doctor of physical therapy (DPT) in 2011 as the valedictorian of his graduating class. He earned his certified manual physical therapist (CMPT) designation in 2017 and his certified orthopedic manual therapist (COMT) designation from NAIOMT in 2020.
In 2021, he earned the designation as a fellow of the American Academy of Orthopedic Manual Physical Therapy. In 2020, Hribick was the recipient of the Nevelyn J. Knisley Award for Teaching Excellence by Lebanon Valley College.
In addition to his full-time faculty position at Lebanon Valley College, he teaches orthopedic and manual therapy professional development courses to physical therapists across the United States. Hribick also maintains an active clinical practice treating patients in an outpatient private physical therapy practice.
He has presented his research in orthopedic physical therapy practice and reducing fall risk in the older adult population on a national level. He has been cited in multiple health and wellness publications as a content expert and serves as a subject matter expert for a national physical therapy licensure examination preparation company.
Beth W. Orenstein is a freelance writer for HealthDay, Radiology Today, the Living Well section of TheAmerican Legion Magazine, St. Luke’s University Health Network, and others. She is a magna cum laude graduate of Tufts University (1978), where she majored in English and was editor of the student newspaper for three years.
No matter the weather around her eastern Pennsylvania home, Orenstein either bikes 25 to 30 miles or walks at least 6 miles every day. Her one indulgence is blueberry pancakes — but only after biking a long distance.
