Falls prevention for older adults

Falls are one of the leading causes of injury among older adults. The encouraging news: many falls are preventable through targeted exercise, balance training and environmental awareness.

Several factors contribute to falls — reduced muscle strength, poor balance, vision changes, medication side effects and environmental hazards in the home.

Maintaining strength in the legs and core improves stability and confidence. Key exercises include sit-to-stands from a chair, heel raises, step-ups and mini squats. Aim for 2–3 short sessions per week, building gradually.

Balance can be improved at any age — including in your 80s and 90s. Examples include tandem standing, single-leg standing, walking heel-to-toe and direction changes during walking. Hold a counter for support and progress by reducing how much you hold on.

Remove loose rugs and trailing cables. Improve lighting on stairs and at night. Install grab rails in the bathroom. Keep walkways clear and wear supportive, well-fitting shoes — slippers are a common culprit.

If you have experienced a fall, feel unsteady, or have difficulty walking, a physiotherapy assessment can identify risk factors and provide a personalised programme that builds strength, balance and confidence.