Fall Prevention Challenge

Falls are one of the most common risks for older adults—but with the right movement and home strategies, they’re also one of the most preventable. This 7-day Fall Prevention Challenge from Health Plus Physical Therapy guides seniors through simple exercises and practical changes that promote balance, strength, and safety at home.

Day 1. Assessment & Posture

How to do it: Start with upright posture—shoulders over hips, feet hip‑width. Practice seated-to-stand transitions 10×.

Day 2.  Core Strength

How to do it:Perform 3×20‑second planks or modified wall‑planks. Core is key to stability.

Day 3. Lower‑Body Power

How to do it: Do 2×15 mini-squats or sit‑to‑stand from a chair. Builds thigh and hip strength.

Day 4.  Balance Challenge

How to do it: Practice tandem stand (heel-to-toe) for 3×30 seconds each leg. If safe, try on a soft surface.

Day 5. Functional Movement

How to do it: Walk backwards and sideways—3×10 steps each—to mimic daily tasks and improve coordination.

Day 6.  Environment Scan

How to do it: Walk your home carefully. Remove clutter, improve lighting, secure rugs, and add grab bars.

Day 7. Putting It Together

How to do it: Combine all 6 days into a circuit: 5 planks, 10 squats, 30‑second balance stance. Finish with gentle stretching.

In Summary

The Fall Prevention Challenge is a 7-day program designed by Health Plus Physical Therapy to help older adults improve balance, build strength, and reduce the risk of falls. Each day targets a specific area—like posture, core strength, and home safety—through simple, guided exercises and practical tips. The challenge empowers seniors to take proactive steps toward maintaining independence, staying mobile, and preventing fall-related injuries. With expert strategies and daily focus, this challenge serves as both a preventive tool and a foundation for long-term stability and confidence.

Schedule Your Appointment with Health Plus Physical Therapy Today

Our expert team guides you through a structured Fall Prevention Challenge designed to improve balance, strength, and everyday safety. Through carefully selected movements and mobility strategies, we help older adults reduce fall risk, enhance coordination, and regain confidence in daily tasks—like walking, turning, or rising from a chair. Whether you’re working to stay independent, prevent injury, or simply move with more control, our personalized challenge empowers you to build a safer, stronger foundation—one day at a time.

Contact us today to get started and book your appointment!