Improving Balance to Prevent Falls

Nicole Herdman
Jul 29
3 min read

Falls are one of the leading causes of injury in older adults, but they aren't an inevitable part of aging. While our balance naturally changes as we get older, there are many ways to improve stability, reduce your risk of falling, and maintain your independence.

The good news? Balance can be improved with the right exercises and guidance.

Why does balance change as we age?

Balance relies on several body systems working together, including your muscles, joints, vision, inner ear, and nervous system. As we age, changes in these systems can make it harder to stay steady on our feet.

Common factors that can affect balance include:

Reduced muscle strength
Stiffer joints
Slower reaction times
Changes in vision
Inner ear (vestibular) conditions
Certain medications
Previous falls or fear of falling
Medical conditions such as arthritis, diabetes or stroke

These changes can make everyday activities—like walking, climbing stairs or getting up from a chair—feel more challenging.

Why are falls a concern?

Falls can have significant physical and emotional consequences. Even a minor fall may lead to injuries such as sprains or fractures, while a more serious fall can result in hospitalisation or a loss of confidence.

Many people become less active after a fall because they're worried it might happen again. Unfortunately, avoiding activity can lead to weaker muscles and poorer balance, increasing the risk of future falls.

Signs your balance may need attention

You may benefit from a balance assessment if you:

Feel unsteady when walking
Hold onto furniture when moving around the house
Struggle to walk on uneven ground
Feel dizzy or lose your balance
Have fallen in the past year
Avoid activities because you're worried about falling

Even if you haven't had a fall, recognising these early signs allows you to take action before a problem develops.

How can physiotherapy help?

A physiotherapist can assess your balance, strength, mobility and walking pattern to identify why you may be feeling unsteady.

Your treatment plan may include:

Balance exercises tailored to your ability
Strength training, particularly for your legs and core
Walking and gait retraining
Improving flexibility and joint mobility
Advice on using mobility aids if needed
Education on reducing falls risks at home
Strategies to improve confidence when moving

Every program is individualised to match your goals and current level of function.

Simple ways to improve your balance

While it's important to seek professional advice if you're concerned about falls, there are everyday habits that can help improve balance and reduce your risk.

Stay physically active

Regular movement helps maintain muscle strength, flexibility and coordination. Activities such as walking, strength training, tai chi and supervised balance exercises are excellent options.

Strengthen your legs

Strong leg muscles make everyday movements like standing up, climbing stairs and recovering from a stumble much easier. Exercises such as sit-to-stands, step-ups and heel raises can help build lower limb strength.

Challenge your balance safely

Simple balance exercises may include:

Standing on one leg while holding onto a sturdy bench
Walking heel-to-toe
Standing with your feet close together
Shifting your weight from one leg to the other

These exercises should only be performed if they're appropriate for you and in a safe environment. It is best to see a physiotherapist to determine which exercises are suitable for you.

Make your home safer

Reducing hazards around the home can significantly lower your risk of falling.

Consider:

Removing loose rugs and clutter
Improving lighting, especially in hallways
Installing grab rails where needed
Wearing supportive, non-slip footwear
Keeping frequently used items within easy reach

Don't ignore dizziness

Feeling dizzy or lightheaded isn't a normal part of ageing. Dizziness can increase your risk of falls and may be related to your inner ear, blood pressure, medications or other health conditions.

If you're experiencing dizziness, it's important to discuss it with your healthcare provider or physiotherapist.

The benefits of improving your balance

Improving your balance isn't just about preventing falls—it can help you:

Feel more confident walking outdoors
Stay active and independent
Continue enjoying hobbies and social activities
Reduce your risk of injury
Maintain your quality of life

The bottom line

Falls are common, but many are preventable. Improving your balance, strength and confidence can significantly reduce your risk and help you stay active for longer.

If you've noticed changes in your balance, experienced a fall, or simply want to stay independent as you age, a physiotherapist can assess your mobility and create a personalised exercise program to help you move with confidence.