How to prevent falls

Falling is the leading cause of injury in people aged 65 years and over. Falling can cause injury, pain, loss of confidence, and fear of falling. These factors in turn can reduce activity levels, quality of life and independence.

Almost 75% of people report slips, trips, and loss of balance as the cause of their fall.

The good news is that these factors can be dramatically improved. Strength, flexibility, balance, and reaction time are the easiest risk factors to address.

Am I at risk of falling?

Being at risk, does not mean you will have a fall. If you have one or more of the following risk factors, you can take action to address them. Take extra care when completing certain tasks too. The risk factors for falls include:

• Poor balance
• A history of falls
• Slow reaction time
• Muscle weakness
• Poor eyesight
• Limited mobility or reduced sensation in legs and feet
• Medical conditions (e.g. stroke and Parkinson’s disease)

How can I prevent a fall?

Your risk of falling can be significantly reduced by:

• Staying active through safe exercise programs that include strength and balance training
• Regular sight and hearing tests
• Taking your time - Getting up quickly can sometimes make you feel wobbly or lightheaded
• Reviewing medication side effects with your doctor
• Removing trip hazards and being careful on slippery floors
• Choosing the right footwear with non-slip soles - Avoid walking in socks, shoes, or slippers with smooth soles
• Always seeking medical attention if you’ve had a fall, even if you aren’t hurt and feel okay

The benefits of exercise

Exercise can prevent falls in older people by decreasing many risk factors. Some of the benefits of exercise include:

• Building strength
• Improving balance
• Boosting confidence
• Improving mobility
• Improving reaction times
• Improving mental ability and mood

Staying active helps prevent falls

Getting older could mean that even the thought of exercising is challenging. You might not know the safest way to start a new routine. You might worry about your body or your balance. You might be living with pain or a chronic condition.

There are lots of ways to address these concerns so that you can feel the benefit of regular exercise. Speak to your doctor for exercise advice. Visit an allied health professional for guidance and support. Join a condition-specific exercise class. Take advantage of local community groups.

Here are some low-risk exercise ideas to try at home or in your community. You'll be surprised how quickly you notice an improvement!

Improve your balance, coordination, and strength

Balance and coordination exercises are very important for falls prevention. And strengthening exercises improve muscle stability, which is key for good balance. Strong muscles can also help protect you from injury in case you do fall.

Regular, ongoing practice is the most effective. Try a safe routine that gradually becomes more challenging over time.

To get you started, here are 10 simple balance exercises you can try now.

Tai Chi and chair yoga for falls prevention

In a large scientific review, Tai Chi was found to successfully improve balance and decrease the rate of falls in older people. Tai Chi becomes more effective for falls prevention with increased practice.

Chair yoga is also good for your balance, even though this practice doesn't require you to get up from your chair. Certain stretches in chair yoga can help improve mobility in your spine and neck, which helps prevent falls.

Falls are preventable!

Falls are preventable no matter your age. By exercising regularly, your strength, mobility, and balance can improve even after having a fall. Here are some helpful tips for practising falls prevention exercises:

• Move slowly.
• Stop if you feel faint or experience sharp pains.
• Complete the exercise near a wall or somewhere that offers support for the hands if needed.
• Learn what to do if you have a fall and how to get up off the floor. 

Where do I start?

You could try the following:

• Find group classes that include balance and strength exercises in your local community by taking the LiveUp quiz.
• Start attending local social activities to help you move more.
• Find out more about assistive products for falls prevention.
• Take the LifeCurve to find out how you're ageing and receive personalised advice.
• Seek advice from a health professional about falls prevention.

More helpful information

If you'd like to read more about falls prevention, click on these links:

• Exercise Right
• Stay on your feet

Want to learn more about exercise and healthy ageing? Try another LiveUp article by choosing from the titles below. Just click the link to start reading:

• Exercise and osteoporosis
• Exercise and osteoarthritis

References

Australia & New Zealand Falls Prevention Society. (2023). Info about falls. https://www.anzfallsprevention.org/info

Australian Institute of Health and Welfare. (2022, November 25). Falls. https://www.aihw.gov.au/reports/injury/falls

Exercise & Sports Science Australia. (2023, April 4). Balance training for falls prevention. Exercise Right. https://exerciseright.com.au/balance-training-for-falls-prevention

Healthdirect. (2021, July). Falls and the elderly – causes, treatments and prevention. https://www.healthdirect.gov.au/falls

Chen, W., Li, M., Li, H., Lin, Y., & Feng, Z. (2023). Tai Chi for fall prevention and balance improvement in older adults: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Public Health, 11, 1236050. https://doi.org/10.3389/fpubh.2023.1236050

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.

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