Why falls prevention matters for older Australians
Falls are the leading cause of injury-related hospitalisation for older Australians. One in three people aged 65 and over falls at least once each year, and the consequences extend far beyond the physical injury. A fall can trigger a loss of confidence, reduced activity, social withdrawal, and a significant decline in independence and quality of life.
The encouraging news is that most falls are preventable. Exercise — specifically, progressive balance and strength training — is the single most effective falls prevention intervention available. Research consistently shows that a well-designed exercise program can reduce falls risk by 23–39% in older adults.
Research finding: A 2019 Cochrane Review of 108 randomised controlled trials found that exercise programs reduce the rate of falls in older adults by 23%, and by up to 39% in high-risk populations. Balance and functional training had the strongest evidence.
What makes a good falls prevention exercise program?
Not all exercise is equally effective for preventing falls. The most evidence-based approach combines four key elements:
- Progressive balance training — exercises that challenge your balance in a controlled, safe way and become progressively more demanding over time
- Strength training — particularly for the legs, hips and core muscles that stabilise your body during movement
- Gait training — improving your walking pattern, stride length, speed and ability to navigate obstacles
- Functional movement training — practising the specific movements that cause falls in daily life, such as standing up from a chair, stepping over obstacles, or turning around quickly
A qualified exercise physiologist will assess your individual falls risk factors and design a program that addresses your specific weaknesses — rather than a generic one-size-fits-all approach.
7 falls prevention exercises to try at home
The following exercises are commonly used in falls prevention programs. They can be done at home with no equipment — just a sturdy chair or bench nearby for support.
Note: These exercises are provided for general information only. Before starting any new exercise program, consult your GP or an accredited exercise physiologist, particularly if you have a health condition or have had a recent fall.
1. Single leg stance
Stand near a bench or chair for support. Lift one foot slightly off the floor and hold for 10–30 seconds. Keep your standing knee slightly bent. Alternate legs. Progress by reducing the amount you hold onto the support over time.
3 × 10–30 seconds each side2. Sit to stand
Sit at the front of a chair with feet hip-width apart. Lean slightly forward and stand up without using your hands. Slowly lower back down. This strengthens the quadriceps, glutes and core — the muscles most important for fall recovery.
3 × 10–15 repetitions3. Heel-to-toe walk (tandem walking)
Walk in a straight line placing one foot directly in front of the other — heel to toe — like walking a tightrope. Look ahead, not down. Use a wall beside you for support if needed. This challenges your dynamic balance and coordination.
3 × 10 steps forward and back4. Standing calf raises
Stand behind a chair with hands lightly resting on the back. Rise up onto your toes, hold for 2 seconds, then slowly lower. Strengthens the calf muscles which are critical for balance and push-off when walking.
3 × 15 repetitions5. Side steps
Stand with feet together beside a clear space. Step sideways to the right, then bring the left foot to meet it. Take 10 steps right, then 10 steps left. Strengthens the hip abductors which stabilise your pelvis when walking.
3 × 10 steps each direction6. Backward walking
In a clear, safe space with a support person nearby, walk backwards slowly for 5–10 steps. This challenges balance, coordination and spatial awareness in ways that forward walking does not.
3 × 5–10 steps7. Standing hip abduction
Stand behind a chair holding the back for support. Keeping your body upright, lift one leg out to the side as far as comfortable. Slowly lower. This targets the hip abductors — key muscles for lateral stability when walking.
3 × 12–15 repetitions each sideHow often should I do falls prevention exercises?
Research suggests that falls prevention exercise needs to be done at least 2–3 times per week to be effective, with total exercise time of at least 2 hours per week. The key is consistency over time — short, regular sessions are more effective than occasional longer ones.
Most Exercare clients begin with weekly supervised sessions alongside a home exercise program, then transition to fortnightly or monthly supervision as they build confidence and capability.
Want a personalised falls prevention program?
Exercare's accredited exercise physiologists deliver evidence-based falls prevention programs at home across south-east Melbourne. NDIS, home care packages and Medicare accepted.
When should I see an exercise physiologist for falls prevention?
You should see an accredited exercise physiologist for falls prevention if you:
- Have had a fall in the past 12 months
- Are worried about your balance or feel unsteady when walking
- Have a condition that increases falls risk — Parkinson's, osteoporosis, arthritis, stroke, dementia
- Take multiple medications (5 or more increases falls risk significantly)
- Have reduced confidence going up and down stairs or walking on uneven surfaces
- Are starting to limit your activities because you're worried about falling
An exercise physiologist will conduct a formal falls risk assessment — including strength testing, balance assessment, gait analysis and medication review — before designing your program. This ensures the program targets your specific risk factors rather than taking a generic approach.
Can hydrotherapy help with falls prevention?
Yes. Hydrotherapy — exercise in a heated pool — is an excellent complement to land-based falls prevention exercise. The warm water provides natural support, reducing the fear of falling during balance exercises and allowing clients to practise balance challenges they might not feel confident attempting on land.
Exercare provides hydrotherapy at accessible pool facilities across south-east Melbourne, which can be integrated into a comprehensive falls prevention program.
How is falls prevention exercise physiology funded?
Falls prevention exercise physiology can be funded through:
- Home care packages (HCP) — All levels 1–4. The most common funding source for our aged care falls prevention clients.
- CHSP — Commonwealth Home Support Programme for eligible older Australians.
- NDIS — Plan and self-managed participants where falls risk is linked to disability.
- Medicare — With a GP referral under a Chronic Disease Management plan.
- Private health insurance — Check your extras cover for exercise physiology.
- Self-funded — Contact Exercare for transparent pricing.
This article was written by the Exercare team. Exercare provides mobile exercise physiology services across south-east Melbourne for NDIS, aged care, Medicare and private health clients. Learn more about Exercare →