Simple Ways to Improve Your Balance and Prevent Falls
Falls are the leading cause of injury among Australians over 60 — but here’s what most people don’t realise. Falls are not inevitable. Balance can be trained and improved at any age and making small consistent efforts to strengthen your balance dramatically reduces your risk of falling. These simple practical strategies can be started today at home with no equipment required.
Why Balance Declines After 60
Balance relies on three systems working together — your vision, your inner ear, and the sensory feedback from your muscles and joints. All three of these systems gradually become less efficient after 60. Add to that reduced muscle strength, slower reaction times, and the side effects of some common medications and the risk of falling increases significantly.
The encouraging news is that all of these systems respond to training. Your balance can genuinely improve with regular practice regardless of your age.
1. Single Leg Standing
This is the simplest and most effective balance exercise you can do. Stand near a wall or sturdy chair for safety and lift one foot off the ground. Hold for 10 to 30 seconds then switch sides.
Practice this daily and gradually increase the time you can hold the position. As you improve try doing it with your eyes closed which significantly increases the challenge. This single exercise has been shown in multiple studies to reduce fall risk in older adults.
2. Heel to Toe Walking
Also called tandem walking this involves walking in a straight line placing the heel of one foot directly in front of the toes of the other with each step — like walking a tightrope.
Walk 20 steps in a straight line, turn around, and walk back. Do this along a hallway wall so you can steady yourself if needed. This exercise directly trains the balance systems used when walking on uneven surfaces.
3. Tai Chi
Tai Chi is one of the most thoroughly researched fall prevention activities available. Multiple large studies have shown that regular Tai Chi practice reduces fall risk in older adults by up to 45 percent.
The slow controlled movements train balance, coordination, and body awareness simultaneously. Classes are available at most community centres across Australia and are specifically recommended by the Australian Government for fall prevention in older adults.
4. Sit to Stand Exercise
The ability to stand up from a chair without using your arms is one of the strongest predictors of fall risk in older adults. Practicing this movement builds the leg strength and balance needed for dozens of everyday activities.
Sit in a firm chair with your feet flat on the floor. Cross your arms over your chest and stand up without using your hands. Sit back down slowly and repeat 10 times. Do this twice a day and you will notice real improvement within weeks.
5. Strengthen Your Core
Your core muscles — the deep muscles of your abdomen and back — are the foundation of all balance and stability. Weakness in these muscles is a major contributor to fall risk.
Simple core exercises suitable for over 60s include:
- Seated abdominal bracing — sitting tall and gently tightening your abdominal muscles for 10 seconds at a time
- Pelvic tilts lying on your back
- Bird dog exercise on hands and knees
- Gentle Pilates classes designed for older adults
6. Check Your Home for Hazards
Physical exercise improves your balance but removing hazards from your home reduces the risk of falling even when your balance isn’t perfect.
Common home hazards to address:
- Loose rugs and mats — remove them or secure the edges
- Poor lighting especially in hallways and on stairs
- Clutter on the floor
- Slippery bathroom floors — add non slip mats
- Lack of grab rails in bathroom and toilet areas
- Stairs without handrails
A free home safety assessment is available through My Aged Care for eligible Australians — worth requesting if falls are a concern.
7. Review Your Medications
Many common medications increase fall risk as a side effect. Blood pressure medications, sleeping tablets, antidepressants, and some pain medications can cause dizziness, drowsiness, or low blood pressure on standing.
If you take multiple medications ask your GP for a medication review specifically looking at fall risk. This is a Medicare rebateable service and can make a significant difference.
8. Get Your Eyes Tested
Vision plays a crucial role in balance and many older Australians are walking around with outdated prescriptions. Getting your eyes tested annually and keeping your prescription current is a simple but often overlooked part of fall prevention.
If you wear bifocals or progressive lenses be particularly careful on stairs and uneven ground as these lenses can distort depth perception.
9. Wear Supportive Footwear
Footwear has a surprisingly large impact on balance and fall risk. Thongs, slippers with no grip, high heels, and loose fitting shoes all significantly increase fall risk.
Look for shoes with:
- A low firm heel
- Non slip sole
- Good ankle support
- Secure fastening — laces or velcro rather than slip on
Many falls happen at home in inadequate footwear. Wearing proper supportive shoes inside the house as well as outside makes a real difference.
10. Talk to a Physiotherapist
If falls are already a concern a physiotherapist can assess your specific balance issues and design a personalised program to address them. This is a Medicare rebateable service when referred by your GP under a Chronic Disease Management plan.
A physiotherapist can also assess your walking pattern, identify specific weaknesses, and recommend appropriate aids if needed.
The Bottom Line
Improving your balance is one of the highest return investments you can make in your health after 60. Ten minutes of balance exercises each morning, some simple home modifications, and a medication review with your GP can dramatically reduce your fall risk and keep you active and independent for years to come.
Share this with someone you care about — fall prevention is one of the most important topics for Australians over 60. And join The Good Years Club on Facebook for weekly tips on staying active and healthy.