For older Australians the risk of falling is very real, particularly for those individuals over the age of 65. Falls are the leading cause of death and hospitalisation in community-living Australians in this age category. At least one-third of older people will have a fall every year and is over three times more likely to be admitted to a nursing home after a fall than before, and over ten times more likely to experience an injury from a fall. Having a fall can not only cause disability, but impact independence and can result in reduced confidence and restriction of activity.

While increased age is a key risk factor for falls, other factors contribute as well, including loss of muscle mass, chronic disease, medication side effects, improper footwear and vision loss. With so many factors threatening to knock older adults off their feet, it is important to incorporate regular balance training into daily routines to reduce the risk.

The good news is research suggests there is strong evidence which supports exercise as a single intervention to prevent falls in community settings! Exercises for balance should be safe for the individual, but also challenging enough to improve balance and develop strength. Professional supervision, such as an Exercise Physiologist, may be required to guide you through some challenging balance exercises safely. Regular progressive resistance training is crucial to reduce this muscle loss and improve overall functional strength.

Exercise should be combined with other strategies to lower the risk of falls such as environmental modifications, for example, examining the house for falls risks such as mats on the floor, inadequate lightening and lack of appropriate grab bars and railings.

Hydrotherapy may be an option for those which have a history of falls and a fear of injuring themselves. Performing balance and strength exercises in the water allows the individual to feel supported and safe, before progressing to a land-based exercise program. 

Our top exercises to improve balance and reduce the risk of falls:

• Sit to stand: sit down on the edge of a chair, then try to stand up without using your hands. Try performing 2 sets of 10 repetitions.
• Tandem walking: Stand up straight with a clear path in front of you. Imagine a straight line on the floor extending away from you, or place a straight line of tape along the floor. Walk along this line on the floor as if you are walking a tightrope. Try to step each foot just in front of the toes of the other foot. You can do this up a hallway to ensure you have support. Try performing 10 consecutive steps.
• Step ups: place one leg on the top of the step. Step up, ensuring the knee on your stance leg travels forwards over your toes and does not dip inwards. Bring your elevated leg up to touch the step for a little balance control. Control the movement as you step back onto the ground behind, leaving your original leg on the step. Perform 2 sets of 10 repetitions on each leg.
• Single leg balance: Stand with your legs straight at shoulder width apart, lean slightly to the side and at the same time bend your opposite knee and stand on one leg. You can make this exercise more difficult by trying to shut your eyes or write your name our in front of you. Try working up to 15s on each leg.