Falls are something many people think about more as they get older, but they aren’t an inevitable part of ageing.
There are practical things you can do to reduce your risk of falling while maintaining the strength, balance, and confidence you need to keep doing the things you enjoy.
Whether that’s getting down on the floor to play with your grandchildren, walking around the neighborhood, travelling, gardening, playing golf, or simply feeling confident getting around your home, staying strong and steady can make a real difference.
Why does the risk of falling increase as we age?
As we get older, it’s normal for some changes to occur in our muscles, joints, balance, and reaction time. We may gradually lose some muscle strength, become less active, or find that activities that once felt easy take a little more effort.
Other factors can also affect our risk of falling, including change in vision, medications, dizziness, previous falls, footwear and hazards around the home.
Importantly, falling isn’t simply a matter of being “unsteady”. There are often several factors involved, and many of them can be addressed.
In Australia, falls are the leading cause of accidental injury in older people, and around one in four people aged 65 and over experience a fall each year.
That doesn’t mean you should be worried about every step you take. Instead, it is a good reason to think about what you can do to stay strong, active, and confident.
Strength is an important part of falls prevention
When we think about preventing falls, balance exercises are often the first thing that comes to mind.
Balance is important, but strength matters too.
Your leg muscles help you stand up from a chair, climb stairs, step over an obstacle, and recover if you trip or lose your balance. Stronger muscles also make everyday movements feel easier and help you maintain your independence.
This is why strength training should be part of a well-rounded falls prevention program.
The Australian Government’s current movement guidelines recommend muscle-strengthening activities at least twice a week for older adults. They also recommend activities that target mobility, balance, and coordination on three or more days each week.
Strength training doesn’t necessarily mean lifting heavy weights in a gym. Depending on your ability and goals, it could include exercises such as:
- Sit-to-stands from a chair
- Step-ups
- Squats
- Calf raises
- Resistance band exercises
- Lunges or supported split squats
- Weight training using dumbbells or machines
The important thing is that the exercises are appropriate for you and gradually become more challenging as your strength improves.
Why balance training is more than standing on one leg
Balance is not something we only need when we’re standing still.
Think about walking across an uneven footpath, turning quickly, stepping off a kerb, reaching into a cupboard or carrying shopping bags. These everyday activities all require your body to control its position while you move.
Good balance involves coordination between your muscles, joints, eyes, brain, and nervous system.
That’s why effective balance training can include much more than simply standing on one leg. Exercise might involve:
- Changing direction while walking
- Stepping forwards, backwards, and sideways
- Turning around
- Negotiating obstacles
- Standing on different surfaces
- Reaching while standing
- Practising movements that challenge your balance in a safe environment
The aim isn’t to make exercise unnecessarily difficult. It’s to gradually challenge your balance so your body becomes better at responding to the situations you encounter in everyday life.
You don’t have to wait until you’ve had a fall
One of the most important things to remember about falls prevention is that you don’t need to have fallen before you start working on your balance and strength.
In fact, maintaining your physical capacity before you have a problem is one of the best ways to support healthy ageing.
If you notice that you’re becoming less confident on your feet, avoiding stairs, using your hands to push yourself up from a chair, feeling unsteady when walking outside or finding it harder to get up from the floor, these can all be useful signs that it’s time to pay some attention to your strength and balance.
You may not consider yourself “at risk of falling”, but these changes can be worth discussing with a physiotherapist or exercise physiologist.
What else can help prevent falls?
Exercise is an important piece of the puzzle, but falls prevention isn’t just about exercise.
Some other things worth considering include:
Check your home environment
Simple hazards such as loose rugs, clutter, poor lighting, slippery surfaces and cords can increase the risk of tripping.
Good lighting is particularly important, including when getting up during the night.
Wear supportive footwear
Shoes and slippers that fit well and provide good support can help you feel more stable on your feet. Avoid loose-fitting footwear that can slip off or make walking more difficult.
Have your vision checked
Changes in vision can affect how you judge steps, obstacles and changes in surfaces. Regular eye checks are an important part of looking after your overall health.
Review your medications
Some medications can cause dizziness, drowsiness, or changes in blood pressure, which may increase your risk of falling. If you’re concerned, speak with your doctor or pharmacist about your medications rather than stopping anything yourself.
Don’t ignore dizziness or fainting
If you experience dizziness, light-headedness, or fainting, it’s important to speak with your doctor so the cause can be investigated.
How can a physiotherapist or exercise physiologist help with falls prevention?
Falls prevention isn’t simply about being given a few balance exercises and being told to practise them at home. A physiotherapist or exercise physiologist can look at the bigger picture and help you work out what you specifically need to improve.
A physiotherapist can assess things such as your balance, walking, joint mobility, muscle strength, and movement patterns. They can also help identify physical factors that may be contributing to unsteadiness, particularly if you’ve had a fall, are experiencing pain or have noticed a change in your mobility.
An exercise physiologist (EP) can help you build the physical capacity you need for everyday life through a structured and progressive exercise program. This might include strength training, balance exercises, cardiovascular fitness, functional movements, and exercises that relate directly to the activities you want to keep doing.
For example, if getting up from a low chair has become difficult, your program might include exercises to build the leg and hip strength needed to make that movement easier. If you’re feeling less confident on stairs, exercises can be tailored to improve the strength, balance, and control required to manage them safely.
The important part is that exercise is individualised and progressive. Your program should meet you where you’re at, then gradually challenge you as your strength, balance, and confidence improve.
Want to work on your strength and balance?
If you’ve already had a fall, are worried about falling, or simply want to maintain your strength and independence as you age, a physiotherapist or exercise physiologist can help you work out where to start.
Contact our team in Deakin, Canberra to book an appointment and find out how physiotherapy or EP can help you stay strong, steady, and independent as you age. Or simply book online here.
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