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Balance training and fall prevention for older adults
More than 1 in 4 adults 65 and older falls each year, but balance is one of the most trainable abilities at any age. TogetherWON’s balance training builds the leg, hip and core strength, reaction speed and confidence that help keep you steady on your feet.
Sessions take place in your home in the Colorado Springs area, or online from anywhere in the country.
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Strength plus balance
In the largest review of the research, programs that combined balance and functional exercise with strength training cut falls by about a third, so your program includes both.5
Brain and reaction training
Catching yourself from a stumble takes quick thinking. We add brain challenges, like light-up reaction pods, to train that response.
Practice in real life
We practice the situations that worry you, like stairs, curbs, getting up from the floor and turning quickly, in a safe, supported way.
Check your fall risk
This short checklist from the CDC takes about a minute. It’s a starting point for a conversation with your doctor, not a diagnosis.
Add up the points for each statement you checked. A total of 4 or more means you may be at risk for falling.
From the CDC STEADI “Stay Independent” brochure. Developed by the Greater Los Angeles VA Geriatric Research Education Clinical Center and affiliates, and validated by Rubenstein et al.; adapted with permission of the authors.1,2
How we train for each risk
Many of the risks in the checklist can be trained. Here’s how we work on them.
Balance and walking drills
Heel-to-toe walking, turns and stepping over small obstacles, getting a little harder as you improve.
Leg strength
Sit-to-stands, step-ups and hip work, so rising from a chair gets easier without your arms.
Step and curb practice
Practice on a real step, at your own pace, until curbs feel routine again.
Confidence, one step at a time
We practice the situations that worry you with support close by, so fear stops shrinking your world.
Getting up from the floor
Falling once doubles your chance of falling again. Practicing how to get down and back up means you’ll know what to do.3
A nudge to talk with your doctor
Some medicines make you light-headed or drowsy. If we notice a pattern, we’ll encourage you to ask your doctor for a medication review.
The good news about falls
Falls are common in Colorado, where 29% of adults 65 and older fell in the past year. But falling isn’t just part of getting older, and exercise is one of the best-proven ways to prevent it.4
Balance training can help if you
- Feel unsteady on stairs, curbs or uneven ground
- Have had a fall, or a near miss, and lost confidence
- Have started avoiding walks or activities because you’re afraid of falling
- Take medications that can affect your balance
- Want to stay steady and independent for years to come
What balance training looks like
A balance assessment
Your free consultation includes simple tests of your balance, strength and walking, so we know exactly where to start.
Strength for your legs, hips and core
Stronger muscles make it easier to stay upright and to recover when you trip, so strength is part of every plan.
Progressive balance practice
Exercises like stepping over small cones, heel-to-toe walking and single-leg work get gradually more challenging as you improve.
Brain-and-body challenges
Balance while thinking, reacting or moving your head, the way real life asks you to, with support close by.
One-on-one training starts at $198 a month, month to month, and your first one-hour consultation is free.
Learn more on the blog
Balance · Body
4 Easy Balance Exercises to Practice 2–3 Times a Week
One in four adults over 65 falls each year. Four simple balance exercises to practice two to three times a week, plus how medications can affect balance.
November 9, 2024 · 3 min read
Balance
Medications That Can Affect Balance and Raise Fall Risk
Taking four or more medications is linked to higher fall risk. Which types can affect balance, a quick self-check, and the question to ask your doctor.
March 21, 2026 · 2 min read
Frequently asked questions
Can balance really improve after 60?
Yes. Studies of adults in their 60s, 70s and beyond show balance improves with regular practice, especially when it’s paired with strength training. A Cochrane review of 108 trials found exercise reduced the rate of falls by 23% in adults 60 and older living at home.
I’ve already fallen. Is it safe for me to do balance training?
Balance training is designed for people who feel unsteady, and your trainer always keeps you supported with a wall, counter or their own hands close by. We start with what feels safe and build from there. If your fall caused an injury, check with your doctor first.
How often should I practice balance exercises?
Research favors short, regular practice over occasional long sessions. Most people do best with strength work for their legs, hips and core at least twice a week, plus a few minutes of balance practice most days.
Is there a quick test I can do at home to check my fall risk?
Yes. The 30-second chair stand test checks leg strength and is part of the CDC’s STEADI fall-risk screening. Count how many times you can stand up from a chair in 30 seconds with your arms crossed, then compare your score with the normal range for your age.
A score below the range for your age is a sign to work on leg strength and balance, and a good reason to book a balance assessment.
Take the chair stand testSources
- Centers for Disease Control and Prevention. Stay Independent: check your risk for falling. STEADI brochure. 2023. View source
- Rubenstein LZ, Vivrette R, Harker JO, Stevens JA, Kramer BJ. Validating an evidence-based, self-rated fall risk questionnaire (FRQ) for older adults. J Safety Res. 2011;42(6):493-499. View source
- Centers for Disease Control and Prevention. Facts about older adult falls. View source
- America’s Health Rankings. Falls, age 65+, Colorado (CDC Behavioral Risk Factor Surveillance System, 2023). United Health Foundation. View source
- Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019;1(1):CD012424. View source
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Your first session is free: a one-hour consultation and movement assessment where we learn your goals and build a plan that fits your life.