Older-Adult Fall-Prevention (Multicomponent)

A multicomponent routine combining strength, static and dynamic balance, and gait, the most effective evidence-based formula for reducing falls. Keep a sturdy chair/counter within reach for every item and progress gradually; supervision recommended early on.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Sit-to-Stand
10 reps x 2
Sturdy chair against a wall.
2
Mini Squat
10 reps x 2
Fingertip support as needed.
3
Heel Raises (Calf Raises)
12 reps x 2
Support; progress to single-leg.
4
Semi-Tandem Stance
20s hold x 2 per side
Support nearby.
5
Single-Leg Stand
10-20s hold x 3 per leg
Chair within reach; monitor fatigue.
6
Tandem Walk (Heel-to-Toe Walking)
10 steps x 2
Along a wall; clear the path.
7
Step-Up
8 reps x 2 per leg
Use a rail; stable low step.

Find this in my week builder

Opens the builder on Neuromotor (Balance/Agility/Coordination), where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.