This article is for general informational purposes only and does not constitute clinical advice. Please consult a registered health practitioner before commencing any exercise program.
Falls can happen to anyone — slips and trips are a part of life. However, falls become more common and potentially more significant as we age.
Falls in older people are often dismissed as just a "part of getting older" or having always had "balance problems." However, they can sometimes be a warning sign that something may require medical attention.
Unfortunately, falls are one of the main reasons older people are admitted to hospital or need to move to more supported accommodation. They occur more frequently as we age for several reasons: the natural changes that happen to our bodies over time (such as muscle loss), environmental factors (such as a cluttered home, loose rugs, or difficulty getting up from a chair), and leading a more sedentary lifestyle where everyday movements gradually become harder.
The good news is that many falls can be prevented, and the injuries caused by falls can be reduced — helping you maintain your health and independence.
Understanding Your Risk
There are many reasons why people fall, and often it is a combination of factors. These are known as 'risk factors' — the more risk factors you have, the higher your risk of falling. If we can identify them, we can work to modify them and reduce that risk.
Not all risk factors can be changed. For example, age itself cannot be modified — but reduced lower limb strength can be improved with the right exercise program.
To help you understand your risk, you can do a preliminary self-appraisal using the factors below. However, a full assessment is best carried out by a medical professional, physiotherapist, or occupational therapist. If your risk appears medium to high, please seek further professional advice.
Key Risk Factors to Consider
History of falls and fear of falling: Reflect on any past falls or near-falls. Falling more than once in the past year may indicate an increased risk. A history of falls can also lead to a fear of falling, which sometimes causes people to become less active to stay "safe" — however, this inactivity can then weaken muscles and function, creating further risk. Have you had any recent falls?
Walking patterns and footwear: Proper footwear with good grip and support is important for maintaining balance, especially on uneven or slippery surfaces. Healthy, pain-free feet are also important. A Podiatrist can provide guidance on foot health. Changes to your walking pattern — for many possible reasons — can affect balance and increase fall risk.
Balance: Do you frequently feel unsteady when walking, standing, getting up from a chair, or changing positions?
Vision and hearing: Impairments in vision (such as cataracts) and hearing can both affect balance. Ensure you have regular check-ups for eyes and ears, and that any hearing aids or prescription eyewear are up to date.
Muscle strength and flexibility: Weak muscles and limited flexibility can influence balance. Current guidelines recommend 2–3 hours of moderate activity per week to support strength and reduce fall risk. A physiotherapist can guide you on appropriate exercises for your situation.
Dizziness or vertigo: Frequent episodes of dizziness or vertigo can significantly affect balance. Consult a healthcare professional if you experience these symptoms.
Medications: Some medications can affect balance and increase fall risk. Review your current medications with a healthcare professional to understand whether this may be a contributing factor.
Home environment: Evaluate your living space for potential hazards — remove clutter, secure loose rugs, and install handrails in bathrooms and on stairs. An Occupational Therapist can conduct a home safety assessment tailored to your specific environment and needs.
Chronic conditions: Certain medical conditions such as arthritis, Parkinson's disease, or neuropathy can affect balance. If you have any of these conditions, discuss fall prevention strategies and appropriate exercises with your healthcare professional. It is also worth asking about Vitamin D levels and bone density if you have osteoporosis.
Can you identify any of these risk factors in your own life? Note them down so you can discuss and action them with a healthcare professional.
Remember — everyone's health and balance are unique. A personalised evaluation from a registered health practitioner is the most effective way to address your specific concerns.
How We Can Help
If you identify with some of the risk factors above, a thorough consultation and assessment with one of our registered healthcare professionals can help you take meaningful steps to address them. There are many ways to lower your fall risk and improve your physical function over time.
Your In Home Rehab offers a multidisciplinary team with tailored assessments, home safety evaluations, and evidence-based exercise programs specifically designed for falls prevention and balance rehabilitation. We can help strengthen the right muscles and work with you toward the 2–3 hours of weekly activity recommended to support your ongoing health and independence.
Written by Kylie Doyle, Physiotherapist (AHPRA registered)
References
Falls | Australian Commission on Safety and Quality in Health Care
Preventing falls in community care — Fact sheet | Australian Commission on Safety and Quality in Health Care
