As we age, maintaining balance and reducing the risk of falls becomes increasingly important for preserving our independence and quality of life. Falls are one of the biggest health concerns for older Australians, and their consequences can be severe—leading to injuries, loss of mobility, and even long-term disability.

According to the Australian Institute of Health and Welfare (AIHW), falls are the leading cause of injury-related hospitalisations and deaths in Australia. In 2021-2022 alone, over 243,000 Australians were hospitalised due to falls—with the vast majority being people over the age of 65. (AIHW, 2023). These statistics highlight just how crucial falls prevention strategies are for older adults.

But the good news? Falls are not an inevitable part of aging, and there are many proactive steps we can take to improve balance, strengthen muscles, and make our environments safer. Let’s explore some of the most effective strategies for fall prevention and how physiotherapy plays a crucial role in keeping us steady on our feet.

Why Falls Prevention is a Serious Issue for Older Adults

Falls can happen to anyone, but as we get older, our risk increases due to a combination of factors, including muscle weakness, slower reaction times, balance issues, and medical conditions like arthritis or osteoporosis. Some of the key reasons falls are so concerning for older Australians include:

• Injury Risk: Falls often lead to fractures, head injuries (e.g., concussions), and joint damage (which may lead to the need for surgery and everything that comes with that). Hip fractures, in particular, are one of the most serious consequences, as they frequently lead to long-term disability and loss of independence.
• Reduced Confidence & Mobility: Many older adults develop a fear of falling after experiencing one, which can cause them to limit physical activity. Unfortunately, avoiding movement can actually weaken muscles further, increasing the risk of another fall.
• Long Recovery Times: Unlike younger individuals, older adults take longer to recover from injuries due to decreased bone density and slower healing processes. A single fall can significantly impact daily life.

Because falls can have such far-reaching consequences, it’s crucial to focus on falls prevention strategies that help keep us active, mobile, and confident.

How to Reduce Your Risk of Falling

1. Strengthen Your Body with Regular Exercise

One of the best ways to work on falls prevention is to strengthen the muscles that keep you balanced. Research shows that balance training and resistance exercises can significantly reduce falls risk in older adults.

Exercises that help with falls prevention include:

• Strength Training: Exercises like bodyweight squats, leg presses, and resistance band workouts can build muscle strength, particularly in the legs, which are essential for stability.
• Balance Exercises: Activities like single-leg stands, heel-to-toe walking, and backwards walking can improve coordination and stability.
• Tai Chi & Yoga: Studies have found that Tai Chi can work really well at reducing falls risk in both adults at a high risk of falling, and healthy adults. It promotes flexibility, control, and mindful movement, all of which are crucial for balance. 

Tip: If you’re unsure where to start, a physiotherapist can develop a tailored falls prevention exercise program suited to your current strength and mobility levels.

2. Prioritise Balance Training & Coordination

Many people focus on strength training but forget about balance-specific exercises. Balance training improves proprioception, which is the body’s ability to sense where it is in space. This helps you react quickly if you trip or lose your footing.

Great balance exercises include:

✔ Standing on one leg (try for 10 seconds on each side)
✔ Standing marches (to strengthen stabilising muscles and balance together)
✔ Heel-to-toe walking (like walking on a tightrope)
✔ Standing on a soft surface (to challenge balance)

Practicing these movements regularly can improve stability, coordination, and confidence in everyday activities.

3. Create a Safe Home Environment

Many falls happen at home, so making small environmental adjustments can significantly reduce risk.

✅ Remove trip hazards: Keep floors clear of clutter, secure loose rugs, and tuck away electrical cords.
✅ Improve lighting: Install brighter bulbs in dimly lit areas and use nightlights in hallways and bathrooms.
✅ Install grab rails and non-slip mats: These are especially important in bathrooms and near staircases.
✅ Wear supportive footwear: Avoid slippers or loose-fitting shoes that can slip off easily. Making these changes reduces the chance of accidental slips and falls, especially at night.

4. Get Regular Health Check-Ups

Medical conditions and medications can contribute to falls. Having regular check-ups ensures that any potential issues are addressed early.

• Vision Checks: Poor eyesight is a major risk factor for falls. Make sure your glasses prescription is up to date, and check for conditions like cataracts or glaucoma.
• Medication Reviews: Some medications cause dizziness, drowsiness, or low blood pressure, increasing the likelihood of falls. Speak to your doctor about any side effects you may be experiencing.

5. Work with a Physiotherapist for a Personalised Falls Prevention Plan

Physiotherapy is one of the best ways to prevent falls, as a physio can assess your specific risk factors and create a tailored exercise and rehabilitation program. A physiotherapist can help with:

✔ Strength and balance training
✔ Gait and posture correction
✔ Falls prevention education
✔ Rehabilitation after a previous fall

At EmbdyHealth, we offer telehealth physiotherapy, meaning you can receive expert guidance from the comfort of your own home. Research shows that telehealth physiotherapy is just as effective as in-person treatment for many conditions, including falls prevention strategies.

Final Thoughts: Stay Strong, Stay Balanced, Stay Independent

Falls don’t have to be an inevitable part of aging. By building strength, improving balance, making small home adjustments, and getting professional guidance, you can stay active and independent for years to come. If you or a loved one are concerned about falls prevention, book an online physiotherapy consultation with EmbdyHealth today. Our experienced team can help you create a personalised plan to boost your confidence, improve your mobility, and keep you on your feet.

Looking for Expert Help?

At EmbdyHealth, our online physiotherapy services provide personalised guidance to ensure your falls prevention strategies are perfect for you. With online sessions, you can access professional advice from the comfort of your home.

Come and See Us Today

At EmbdyHealth we are experts when it comes to falls prevention strategies. If you are unbalanced on your feet, or feel like you need to work on ways to improve your balance, strength, or anything else, don’t hesitate to get in contact by email at [email protected], call us on 0491 265 859, or book an appointment here.

We proudly service everywhere in Australia, including, Sydney (NSW), Revesby (NSW), Bathurst (NSW), Newcastle (NSW), Perth (WA), Gosnells (WA), Melbourne (Vic), St Kilda (Vic), Adelaide (SA), Alice Springs (NT), Darwin (NT), Canberra (ACT), Brisbane (QLD), Surfer’s Paradise (QLD), Gold Coast (QLD), and Hobart (Tas).