By Grace Gee – Exercise Physiologist
Falls can be sneaky – sometimes it just takes a slightly uneven surface, a loose rug or an unexpected shift trying to reach that top cupboard shelf. Although they might seem funnier than frightening at the time, they can impact a significant number of older Australians, and it’s important to notice if they happen often. Approximately 30% of individuals over the age of 65 experience a fall each year, and about 10% of these falls lead to a fracture1. The good news? Targeted exercise can help you feel steadier, move more confidently and reduce those wobbly moments.
Your falls risk depends on factors such as balance, muscle strength, stability and gait. All of which have been shown to improve with exercise! Exercise plays a crucial role in improving joint stability by targeting muscle strength in the lower limbs, core and postural muscles to enhance the body’s ability to maintain balance and respond to environmental changes. Joint instability occurs when the structures surrounding a joint – such as muscles, ligaments and tendons are unable to maintain strength, alignment or function. This dysfunction leads to poor proprioception, which is the body’s ability to sense its position and movement in space. Impaired proprioception affects weight shifting, postural adjustments and balance; increasing likelihood of falls.
Building muscular strength helps to support the body and respond effectively to sudden shifts, whereas weakness can make everyday movements – standing up from a chair, climbing stairs or reaching for that top shelf – very challenging. Falls-prevention can be tailored in exercise to strengthen the lower limb muscles, core, postural muscles and stabilisers of the hip and ankle.
Research emphasises that effective exercise programs for preventing falls in older adults should primarily focus on improving balance and functional strength. The best results are achieved when balance training is combined with resistance exercises2. To effectively reduce fall risk, exercises must be of moderate or higher intensity and progressively challenging. The recommended dose is at least three hours per week of targeted balance and strength training, performed regularly and sustained over time. Examples (not limited to) include sit-to-stands, squats, calf raises, step ups and tandem or single leg stance variations, e.g. reaches, multi-direction, dual tasking2.
Of course, tailored exercise is crucial. Exercise is not a one-size-fits-all approach and here at Higher Function we individually assess your current capacity and integrate your personal goals in providing the most appropriate and safe level of care.
Feeling steady on your feet doesn’t have to be complicated. If you’re having trouble with balance, feeling unsteady or worried about falls, book an appointment with one of our experienced Exercise Physiologists Grace Gee or Ffion Bardouille Thompson.
We offer 1-1 appointments as well as group therapy. Check out our range of Clinical Exercise Classes here. If you are interested in starting a class but not sure which might be the best for you, book a Clinical Exercise Assessment and your therapist will determine the best class type for your current capacity and goals.
References
- Appeadu MK, Bordoni B. Falls and fall prevention in older adults [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jun 4 [cited 2025 Aug 27]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555914/
- Tiedemann A, Sherrington C, Clemson L, Lord SR, Close JCT. Exercise and Sports Science Australia updated position statement on exercise for preventing falls in older people living in the community. J Sci Med Sport. 2025;28(2):87–94.
