Stay Steady, Stay Independent: Fall Prevention & Balance Exercises for Seniors

As we get older, our balance can naturally decline. Changes in muscle strength, coordination, eyesight, and reaction time mean we may be more likely to trip or fall, and even a minor fall can have a significant impact on confidence and independence.

The good news? With the right exercises, daily habits, and support, you can significantly reduce your risk of falls and keep living safely and independently at home.

Poor balance doesn’t just increase your risk of injury; it can also limit your freedom. Many older Australians avoid certain activities or outings because they’re worried about falling. This can lead to less activity, weaker muscles, and even greater risk over time.



Maintaining and improving your balance:

• Keeps you mobile and independent.
  
• Improves confidence in moving around your home and community.
  
• Strengthens the muscles that protect your joints and spine.
  
• Reduces the likelihood of serious injuries.

Common Causes of Falls in Older Adults

Falls can be caused by a mix of physical, environmental, and medical factors, including:

• Weakened leg muscles and reduced core strength.
  
• Poor vision or hearing.
  
• Unsafe footwear.
  
• Home hazards such as loose rugs, clutter, or poor lighting.
  
• Side effects of medication (e.g., dizziness).
  
  

Certain health conditions, like arthritis, stroke, or Parkinson’s disease.



Simple Balance Exercises You Can Try at Home

Before starting any new exercise, speak to your GP or physiotherapist, especially if you have health conditions or mobility challenges.

Here are seven gentle exercises to help maintain strength and stability. Aim to do these 2–3 times per week in a safe, clear space, near a wall or sturdy surface for support.



1. Sideways Walking

Stand tall with feet together. Step to the side with one foot, then bring the other foot to join it. Repeat 10 steps in one direction, then 10 back.

Benefits: Improves side-to-side stability, making you more secure on uneven ground.

2. Heel-to-Toe Walking

Place the heel of one foot directly in front of the toes of your other foot, as if walking on a tightrope. Take 10–20 slow steps.


Benefits: Strengthens legs, improves balance and coordination.

3. Heel Raises

Stand with feet hip-width apart, holding a chair for support. Slowly rise onto your toes, then lower your heels back down. Repeat 10–15 times.


Benefits: Strengthens calves and ankles for better push-off when walking.

4. Single-Leg Stand

Stand behind a chair, holding on lightly. Lift one foot off the ground and hold for up to 10 seconds. Switch legs. Repeat 5 times on each side.

Benefits: Improves single-leg balance for activities like stepping onto a curb.

5. Step-Ups

Using a low, stable step, step up with one foot, then the other, and step back down. Repeat 10–15 times each leg.

Benefits: Builds leg strength for stairs and uneven surfaces.

6. Sit-to-Stand

Sit in a sturdy chair, feet flat. Lean forward slightly and stand without using your hands if possible, then slowly sit back down. Repeat 10–15 times.

Benefits: Strengthens thighs, hips, and core for getting in and out of chairs safely.

7. Marching in Place

Lift your knees one at a time as if marching. Swing arms naturally. Continue for 30–60 seconds.


Benefits: Improves walking stability and coordination.