Falls are common. Every year one on three people over the age of 65 will fall. Around one fall in ten cause serious injury. Most of us have a friend or relative who has been injured in a fall and know how life changing that can be.
The most common serious injuries are broken bones and brain damage. Falls can also lead to a loss of confidence, which can lead to restricted activities and a reduced quality of life. Many older adults never regain their pre-fall level of functioning and may even have difficulty continuing to live on their own.
The aftermath of the falls cost Australia a huge $4.3 billion every year. The good news is 20-30% scrap in older Australians can be avoided.
Why do we fall into old age?
Falls occur when there is a mismatch between our physical abilities and the immediate demands of the environment or the activity undertaken.
Falls become more common as we age because with age there is a natural decline in muscle strength, balance and vision, all of which are important in helping us stay upright.
The risk of falling is increased by certain medical conditions (such as Parkinson’s disease, dementia, and stroke) and certain medications (such as sleeping pills).
But that doesn’t mean falls are inevitable.
Exercise makes the most difference
Exercise which aims to improve balance and leg strength is most effective in preventing falls.

This means an exercise performed in a standing position (not a seated position), with your feet close together or while standing on one leg (if safe to do so), while performing controlled upper body movements (movements of the body). tilt and reach, for example).
Balance training combined with strength training of major muscle groups is most effective.
These exercises must be adapted to individual abilities. Middle-aged people with good physical function will benefit from more challenging exercises (such as functional training in a gym or boot camp that includes squats and step-ups).
Effective exercises for people with impaired or frail physical function will follow the same principles but should be modified for reasons of safety and effectiveness. These include daily activities such as getting up from a seated position without using arms for support, walking up and down stairs, walking in a single line, stepping over obstacles, or balancing on one leg.
For lasting impacts, it is important that this type of exercise be done often. The World Health Organization recommends incorporating these exercises two to three times per week as part of the recommended 150 to 300 minutes of moderate activity per week to improve health.
Not everyone enjoys exercising, which means some people have a hard time prioritizing it. It is very important to know that no one is ever “too old” to start exercising, and the benefits are acquired at any age. But don’t delay in starting to exercise either – the sooner we start to build strength and balance, the better off we’ll be in our old age.
Starting small and increasing the amount and intensity of activity, and choosing something enjoyable, are the best ways to start. If you can’t achieve a high dose of exercise initially, any amount is better than none.

If you like to exercise in a group, consider finding a local program and bringing a friend with you for more support and social connection. Your state government or the local council should have their classes listed online.
If you’re not sure where to start, the best thing to do is seek professional help in selecting exercises that are right for you and your condition. Speak to your local GP physio Where exercise physiologist.
What else can we do to prevent falls?
In addition to exercising to improve balance and strength, other actions that can reduce the risk of falls include talking to your doctor or pharmacist to review your medications, seeing a podiatrist if you have feet pain and maximize the safety of your home environment by installing adequate lighting and grab bars, and ensuring aisles are free of clutter and liquid spills.

Falls are not inevitable with age. We need to invest in strategies to help older Australians stay active and independent and avoid falls. Although we know what works to prevent them, we have no national policy or strategy to implement and fund falls prevention programs. This would not only help older Australians, but the budget result as well.