Falls Prevention Exercises for Older Adults: Improve Strength, Balance and Confidence
Falling isn't simply part of getting older.
That is an important message this Falls Prevention Week.
As we get older, changes in strength, balance, eyesight, mobility and general health can make falls more likely. But that does not mean we should simply accept becoming unsteady or stop doing the things we enjoy.
In fact, staying active and working on strength and balance can play an important part in helping us remain confident, mobile and independent for longer.
Why are falls so important?
Falls are common, particularly as we get older.
Around 1 in 3 people over the age of 65 experiences a fall each year, rising to around 1 in 2 people over 80.
Figures highlighted for Falls Prevention Week also show that 71,885 people experienced a hip fracture in England, Wales and Northern Ireland in 2024.
But the consequences of a fall are not always just physical.
For some people, the fear of falling again can be just as limiting as the original fall. Research highlighted during Falls Prevention Week found that more than half of people over 70 reported being worried about falling, with some avoiding activities because of that fear.
This can create a difficult cycle:
Fear of falling → less activity → loss of strength → reduced confidence → increased risk of falling.
Breaking that cycle is one of the reasons maintaining strength and movement is so important.
Falling is not inevitable
Ageing naturally brings changes to our bodies, but losing strength and balance is not something we simply have to accept without doing anything about it.
The NHS recommends that adults aged 65 and over remain physically active every day and include activities that improve strength, balance and flexibility at least twice a week.
That does not necessarily mean joining a gym or lifting heavy weights.
Useful activities can include:
Walking
Climbing stairs
Gardening
Tai chi
Pilates or yoga
Dancing
Resistance-band exercises
Sit-to-stand exercises
Appropriate strength training
What matters most is finding something that is suitable for you and that you can continue doing regularly.
Why strength matters
Strong muscles help us with almost everything we do.
Getting out of a chair, climbing the stairs, stepping off a kerb, carrying shopping and recovering our balance after a trip all require muscular strength.
As activity levels reduce, muscles can gradually become weaker. Unfortunately, once everyday activities start feeling difficult, people may avoid them — which can cause strength to reduce further.
Strength exercises work by asking the muscles to do a little more than they are accustomed to.
This might involve weights, resistance bands or simply using your own body weight.
Something as straightforward as repeatedly standing up from a chair can be a useful strengthening exercise for the legs when it is appropriate for the individual.
Balance is important too
Strength is only one part of falls prevention.
Good balance requires information from several different systems, including your eyes, inner ear, muscles, joints and nervous system.
This means there can be many reasons why someone feels less steady.
Problems such as joint stiffness, muscle weakness, foot pain, reduced sensation, eyesight changes, certain medications and some medical conditions can all potentially contribute.
This is why there isn't one single exercise that prevents every fall.
A good falls-prevention programme should be tailored to the individual.
Current NICE guidance recommends that falls-prevention exercise programmes should address areas such as balance, coordination, strength and power, while being adapted to the person's needs and abilities.
Don't let fear stop you moving
After experiencing a fall, it is completely understandable to become more cautious.
However, avoiding activity altogether can sometimes make the situation worse.
Less movement can mean:
Reduced muscle strength
Poorer balance
Increased joint stiffness
Lower confidence
Reduced independence
The NHS therefore encourages people who are worried about falling to continue being active and work on their strength, balance and flexibility where appropriate.
The aim isn't to encourage anyone to take unnecessary risks.
It is to gradually rebuild confidence so that everyday activities feel safer again.
Simple ways to reduce your risk of falling
Exercise is important, but falls prevention involves more than exercise alone.
There are several other things worth considering.
Check your home
Loose rugs, poor lighting, clutter and trailing cables can all create unnecessary trip hazards.
Using handrails where appropriate and keeping frequently used items within easy reach may also help.
Look after your feet
Foot pain can affect the way you walk and your confidence when moving.
Well-fitting footwear with good grip is particularly important.
If foot mechanics or walking patterns are contributing to a problem, an assessment may also be useful.
Check your eyesight and hearing
Changes to vision and hearing can affect balance and our ability to judge the environment around us.
Regular checks are therefore worthwhile.
Review your medication
Some medications can cause dizziness, drowsiness or changes in blood pressure.
If you are concerned about this, speak to your GP or pharmacist rather than stopping medication yourself.
Keep moving
Regular activity is one of the most useful things you can do.
You don't necessarily need complicated equipment.
Walking, getting up regularly from your chair, climbing stairs and completing an appropriate strength programme can all contribute.
What if I've already had a fall?
A fall should not automatically be dismissed as simply “getting older”.
It can be worth asking why the fall happened.
Was it a trip?
Did your leg give way?
Did you feel dizzy?
Are you becoming less confident walking?
Has your strength reduced?
Have you noticed changes in your balance?
The NHS advises speaking to your GP if you have experienced a fall or are worried about your balance or mobility.
Depending on your circumstances, you may benefit from assessment of your strength, balance, medication, eyesight, bone health and home environment.
How Active Therapy Clinic can help
At Active Therapy Clinic in Cirencester, our physiotherapists and osteopaths regularly work with people who want to improve their strength, mobility, balance and confidence.
Assessment can help identify areas such as muscle weakness, reduced joint movement, changes in walking or difficulty performing everyday activities.
From there, we can develop a rehabilitation programme tailored to your needs and goals.
That might mean being able to confidently climb the stairs again, return to walking outdoors, get up from the floor, continue gardening or simply feel more secure when moving around your home.
Because ultimately, falls prevention is not just about avoiding a fall.
It is about maintaining independence, confidence and the freedom to keep doing the things that matter to you.
If you are worried about your balance, strength or mobility, our team at Active Therapy Clinic in Cirencester can help.
Call 01285 643080 or book an appointment with our physiotherapy or osteopathy team.
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