World Physio Day: Fall Prevention Exercises from Expert Physiotherapists
by Physiotherapist Michelle Huntley
When discussing past history with patients I often hear that they have suffered a fall for various reasons, but they brush it off and put it down to a ‘silly slip’ as if it were an inconvenience. But falling can have devastating consequences for older people. Over a third of people aged over 65 and half of people aged 80 and above fall at least once a year*.
* UK Government website
Why Fall Prevention Matter for Older Adults
A fall is the largest precipitating factor of further falls. People can develop anxieties about their own abilities and become fearful of falling. This fear leads to a downward spiral leading to reduced activity, loss of independence, and increased care needs.
Falls are generally not down to a single problem (e.g. uneven road surfaces) but are invariably multifactorial.
Common contributory factors can largely be drawn into five areas:
- Medical conditions (Parkinson’s or neurological conditions)
- Prescribed medications (blood pressure, anti-depressants, opiates)
- Physiological changes (eyesight, reduced sensation, poor foot health, balance)
- Environmental hazards (footwear, lighting, home hazards)
- Lifestyle (alcohol and inactivity)
Learn more about maintaining balance as you age.
Reducing Your Risk of Falls
What can be done?
The good news is that falls are largely preventable and are not part of the normal ageing process. There are many things that we can do to minimise the chances of falling.
Join an exercise class
The National Institute for Health and Clinical Excellence (NICE) recommends interventions such as muscle strengthening and balance training. Getting involved in group classes, which target the problem, not only improves general fitness but also improves confidence and creates opportunities to improve independence, whilst having fun at the same time.
Check your glasses
Varifocals or bifocals may offer convenience, but our depth perception alters as we age and it may be increasingly difficult to adjust from reading to distance which affects balance. Get in touch with your opticians to discuss this.
Look after your feet
Foot care is essential to stay nimble on your toes! Supportive footwear and regular foot health checks especially for diabetics is key – podiatry clinics can assess your feet and make recommendations.
Make your home trip hazards free
Nobody likes to change his or her home comforts, especially as home is the place where we should feel safe. However, home is where falls happen most. Trip hazards such as rugs, poorly fitting carpets, dim lighting and cluttered areas can be easily resolved. If this is something that you feel you need help with, Health and Social Care Connect can assist with home hazard assessments and telecare or lifeline devices.
How Physiotherapy Can Help Prevent Falls
Physiotherapy plays a vital role in fall prevention by addressing the physical factors that increase risk, such as muscle weakness, poor balance, and reduced mobility.
A physiotherapist can design a tailored exercise programme to improve strength, flexibility, and coordination, while also teaching safe movement strategies for daily activities. They may assess gait, posture, and home safety, recommending adjustments or mobility aids if needed. Regular physiotherapy not only reduces the likelihood of falls but also restores confidence, enabling older adults to stay active and independent for longer.
Learn more about our physiotherapy services.
Top Fall Prevention Exercises to Reduce Your Risk
Regular exercise is one of the most effective ways to lower the risk of falls, particularly for older adults. By focusing on balance, strength, and flexibility, these exercises can not only make daily movements safer but also boost confidence and independence.
Balance Exercises to Prevent Falls at Home
Simple activities like standing on one leg, heel-to-toe walking, or gentle side steps can strengthen stability and improve coordination. Practised regularly, these balance exercises help the body react more effectively to uneven surfaces or sudden movements, reducing the chance of losing footing.
Strengthening Exercises for Fall Risk Reduction
Building muscle strength in the legs, hips, and core is essential for maintaining stability. Exercises such as sit-to-stand from a chair, mini squats, and gentle resistance band work improve both power and support for everyday tasks, making walking, climbing stairs, and rising from chairs safer and easier.
Try our Standing Pilates classes to improve balance and reduce fall risk.
Join Our Fall Prevention Classes this World Physiotherapy Day 2025
At The Horder Centre, our range of exercise classes at Crowborough and Seaford are tailored to help reduce the risk of falls by strengthening the body and improving movement.
- Balance and Flexibility class focuses on stability, posture, and joint mobility, helping participants feel more secure in everyday activities.
- Standing Pilates builds core and leg strength through controlled movements, supporting better alignment and balance. For those who prefer floor-based exercise.
- Modified Mat Pilates enhances coordination and core stability, which are vital for fall prevention.
- Fitness for Over 50s combines gentle strength and cardiovascular exercises to boost overall fitness, confidence, and independence in later life.
What makes Horder Healthcare unique
Horder Healthcare is committed to providing the very best quality of care for our patients and customers. We are continuously working on improving and reducing risks and this is reflected in our consistently high CQC results, patient satisfaction questionnaires and minimal levels of infection.
We are a charity
We reinvest our profit to benefit more people and help us achieve our aim of advancing health.
