Falls prevention exercises

Falls become more common as we get older, but they are not an inevitable part of ageing. Most falls are the result of several small things stacking up rather than one cause: leg strength that has quietly declined, balance that is a little less sharp, slower reactions, eyesight, footwear, some medications, and hazards around the home such as rugs, trailing leads and poor lighting.

The strength and balance part of that list responds well to training at any age, including into the nineties and after a fall has already happened. Muscle can still be built, and the balance reactions that catch you when you trip can still be retrained. Confidence tends to follow strength: people who feel steadier do more, and doing more keeps them steadier.

The strongest evidence is for programmes that genuinely challenge balance - working at the edge of steadiness in a safe setting, with something solid to hold - combined with leg strengthening, done two or three times a week over several months. Programmes like this reduce the rate of falls in older adults living at home by around a quarter, and the benefit fades if the exercise stops.

It is worth saying that falls sometimes have a medical cause worth investigating, such as blackouts, dizziness on standing, heart rhythm problems or the effects of medication, so a fall with no warning is a reason to see your GP as well as to start exercising. This programme begins with supported balance and simple strength, progresses to less support and harder balance tasks, and finishes with real-world skills: turning, stepping over obstacles, and walking while doing something else.

Who this programme is for

Older adults who have had a fall or a near miss, feel unsteady, or have become less confident on their feet. Always exercise where you can hold on to something solid. If you have had blackouts, chest pain, or falls with no warning, see your GP first to check for medical causes.