Balance & Falls Prevention: How Exercise Can Reduce Fall Risk
Falls are one of the leading causes of injury, hospitalisation, and loss of independence — particularly for older adults, people living with chronic conditions, and individuals with reduced mobility.
The good news is that falls are highly preventable, and exercise is one of the most effective ways to reduce your risk.
According to the World Health Organization, structured strength and balance training can lower fall risk by up to 30–40%.
Why Falls Happen
Most falls don’t occur from a single cause. Instead, they usually result from a combination of physical, medical, and environmental factors.
Muscle Weakness
Weak leg and core muscles make it harder to stabilise yourself if you trip or lose balance.
Poor Balance and Coordination
Balance naturally declines with age, inactivity, neurological conditions, and after injury or surgery.
Chronic Pain or Joint Conditions
Conditions like arthritis, knee pain, or hip problems can affect walking patterns and stability.
Medical Conditions
Diabetes, stroke, Parkinson’s disease, vertigo, and cardiovascular conditions can all increase fall risk.
Environmental Hazards
Common household risks include poor lighting, clutter, uneven surfaces, and slippery floors.
Signs You May Be at Risk of Falling
You may benefit from a balance and falls prevention program if you:
Feel unsteady when walking
Hold onto furniture for support
Have difficulty with stairs
Avoid activity due to fear of falling
Have experienced a fall in the past year
Struggle getting up from a chair
Addressing these signs early can significantly reduce future fall risk.
How Exercise Helps Prevent Falls
Exercise physiology plays a key role in falls prevention because it directly improves the physical factors that contribute to instability.
Improves Strength
Stronger leg muscles help you react quickly and recover from slips or trips.
Enhances Balance Control
Targeted exercises train your body to maintain stability during movement.
Builds Confidence
Reduced fear of falling encourages safer and more independent activity.
Improves Walking and Mobility
Exercise enhances gait, coordination, and endurance.
What Does a Falls Prevention Exercise Program Include?
A tailored balance training program typically involves:
Strength Training
Sit-to-stand exercises
Step-ups
Resistance band strengthening
Balance Training
Single-leg standing
Heel-to-toe walking
Dynamic balance challenges
Functional Movement Training
Practicing everyday tasks safely
Strategies for preventing and managing falls
Programs are always adjusted to suit individual health conditions, fitness levels, and goals.
Who Should Consider Falls Prevention Exercise?
Balance and falls prevention programs are especially beneficial for:
Adults over 60
NDIS participants
People living with chronic disease
Post-surgery patients
Individuals with mobility limitations
Anyone who has previously experienced a fall
However, balance training is valuable for people of all ages, particularly those wanting to maintain independence and confidence in movement.
Exercise Physiology and Falls Prevention at Virtual EP
At Virtual EP, we provide personalised Telehealth exercise programs designed to:
Improve balance and stability
Build lower body strength
Reduce falls risk
Support safe independence at home
All programs are tailored to your health conditions, environment, and personal goals.
Take the First Step Toward Preventing Falls
Falls are not an inevitable part of ageing — they are often preventable with the right support and exercise.
Improving balance today can help you maintain independence, confidence, and quality of life long-term.
Looking to improve your balance or reduce your fall risk?
Contact Virtual EP to get started with a personalised falls prevention exercise program.