Preventing falls: strength and balance after 65
One in three Australians over 65 falls each year. Most falls are preventable, and strength and balance training is the single most effective step you can take.
Why falls happen
- Weaker legs and slower reactions
- Reduced balance and poorer vision
- Medications that cause dizziness
- Trip hazards at home
- Fear of falling, which leads to less activity and more weakness
What the evidence says
Programs that challenge balance and build leg strength, done at least two to three times a week, reduce falls by around a quarter or more. The exercises need to be hard enough to challenge balance, which is why supervision at the start matters.
Exercises that help
- Sit-to-stand from a chair without using your hands
- Heel raises and toe raises holding a bench
- Standing on one leg, progressing to eyes closed
- Tandem walking (heel to toe) along a line
- Step-ups onto a low step
Home safety basics
- Remove loose rugs and cords
- Good lighting, especially at night
- Grab rails in the bathroom and non-slip mats
- Well-fitting shoes with a firm sole
Getting support
A falls risk assessment with a physiotherapist identifies your specific risks and builds a program around them. Physiotherapy for older adults is available privately, through Medicare chronic disease management plans, DVA and Home Care Packages.
This article is general information, not individual clinical advice. Talk to us about your own circumstances.
Ready to move better?
Book online, call the clinic or send us a message. We'll match you with the right physiotherapist or exercise physiologist and get you started.