Staying Steady: How Exercise Prevents Falls and Builds Confidence

Falls are one of the biggest threats to independence as we age but they are also highly preventable. With the right exercise program, you can stay steady on your feet, reduce your risk of injury, and move through life with confidence.

At Northside Allied Health, we help clients of all ages and abilities build the strength, balance, and mobility they need to remain safe, active, and independent.

Who Is at Risk of Falling?

Falls can occur for a variety of reasons. Some of the most common factors include:

1. Cognitive impairments

2. Parkinson’s disease and other neurological conditions

3. Cardiovascular conditions

4. Age-related changes in strength, balance, and reaction time

5. History of previous falls, which increases future risk

6. Lower limb injuries, recent surgery, or ongoing rehabilitation

Even small changes in balance, mobility, or confidence can increase the likelihood of a fall. The good news? Targeted and consistent exercise can dramatically reduce that risk.

How Exercise Reduces Falls

Engaging in regular, structured exercise can:

Improve Strength

Particularly in the legs, core, and upper body - all essential for stability, posture, and safe movement.

Enhance Balance & Coordination

Balance can be trained just like any other skill. Specific balance exercises challenge your nervous system, helping you react better and recover quickly if you lose your footing.

Increase Mobility & Flexibility

A more mobile body moves with greater ease, reducing stiffness and improving walking patterns.

Boost Confidence

Feeling strong and steady increases your confidence in day-to-day activities, from stepping into the shower to navigating busy shopping centres.

Promote Independence & Quality of Life

Exercise supports long-term independence and allows you to safely participate in the activities you enjoy.

Prevent Falls

Research consistently shows that exercise not only reduces the risk of falls, but also the frequency of fall-related incidents especially when strength and balance exercises are combined.

Best Types of Exercise for Fall Prevention

A well-rounded fall-prevention program should include:

• Balance exercises

  Activities that challenge your base of support and improve stability.

• Weight shifting & centre-of-gravity movements

  Practicing controlled movements in different directions prepares your body for real-life situations.

• Strength training

  Targeting legs, glutes, core, and upper body to improve posture, walking, and reaction time.

• Walking & functional mobility

  Includes stair negotiation, sit-to-stand practice, uneven surfaces, and safe gait patterns.

• Range of motion exercises

  Maintaining joint mobility reduces stiffness and helps maintain safe, fluid movement.

• Coordination & reaction time activities

  Essential for quick adjustments when you trip, slip, or lose balance.

Why See an Exercise Physiologist?

While general exercise is beneficial, fall prevention is most effective when targeted, safe, and personalised.

An Accredited Exercise Physiologist can:

• Assess your balance, core stability, strength, and confidence in movement

• Identify individual risk factors for falls

• Tailor exercises to your unique abilities, health conditions, and goals

• Progress your program safely, ensuring challenge without risk

• Provide home-based or clinic-based programs

• Create exercises that translate directly into everyday function

This personalised approach ensures that the exercises you do are the ones that will make the biggest difference.

What We Offer at Northside Allied Health

At Northside Allied Health, we support clients with comprehensive, evidence-based fall-prevention programs across our clinics and community settings.

We provide:

• 1:1 Exercise Physiology sessions for personalised guidance

• Group exercise classes to build strength, balance, confidence, and social connection

• Home exercise programs to support daily independence and routine

• Support across a multidisciplinary team, including Physiotherapy, Dietetics, and Social Coordination

• Telehealth and home visit services for those who need extra access or support

• Ongoing communication with GPs and other providers

  
  

Our goal is simple: to help you stay active, strong, and confidently independent.

References

1. Aleixo, P., & Abrantes, J. (2024). Proprioceptive and strength exercise guidelines to prevent falls in the elderly related to biomechanical movement characteristics. Healthcare, 12(2), 186.

2. Sherrington, C., et al. (2017). Exercise to prevent falls in older adults: an updated systematic review and meta-analysis. British Journal of Sports Medicine, 51(24), 1750–1758.

3. Sherrington, C., et al. (2011). Exercise to prevent falls in older adults: updated meta-analysis and best practice recommendations. NSW Public Health Bulletin, 22(4), 78–83.