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Julie Wright

From Concern to Confidence: Safe Movement Strategies for Fall Prevention


If you find yourself feeling nervous about walking or moving freely in your own home, you’re not alone.
Fear of falling is a common concern among older adults, and it’s completely natural. Falls are indeed a serious risk for people over 55, affecting one in three adults over 65 every year. However, living with the constant worry of falling can limit mobility, independence, and quality of life.

The good news? Research shows that with a carefully designed exercise program, we can significantly reduce the risk of falls and increase confidence along the way. Here’s how targeted movement can help you regain your footing—both physically and emotionally.

Falls cycle

Understanding the Fear of Falling

Fear of falling often begins after experiencing a fall or seeing a loved one go through it. This worry can become a cycle of avoidance, where we move less and become weaker, which ultimately increases the likelihood of a fall. Breaking this cycle is essential and requires safe, structured exercise that helps regain control over your body and instils confidence in your movement.


How Movement Reduces Fall Risk

Research consistently demonstrates that targeted exercise can reduce the rate of falls by around 23% in older adults. Programs that emphasize balance and functional exercises—like single-leg stands and heel-to-toe walking—are particularly effective, achieving about a 24% reduction in fall risk. When combined with strength or resistance training, the reduction increases to about 28%. Multicomponent exercise programs involving three or more hours per week can lead to a remarkable 42% reduction in falls, offering both immediate and lasting benefits.

Step 1: Safe Balance Training

Balance-focused exercises are fundamental for fall prevention. With balance training, we can improve stability and reduce hesitation in movement. Balance training includes:
  • Progressive static balance exercises - starting at feet together and gradually moving towards standing on one leg.
  • Progressive functional balance exercises - walking backwards, over obstacles and tandem walking are just some of the functional balance exercises we can work towards.

When done consistently, balance exercises create a strong foundation for safer movement, helping you feel more stable with each step.


Step 2: Strength Building for Steady Support

Strong muscles act as natural shock absorbers, especially in the legs, core, and glutes. Strength training not only supports balance but also allows the body to recover quickly if you trip or lose balance. Some low-impact exercises we might include are:
  • Sit-to-stands, Wall push-ups, Calf raises, step ups or mini - squats

Strengthening exercises provide your body with the support it needs to remain steady and independent, even as you age.


Step 3: Flexibility and Mobility for Ease of Movement

Stiff joints can make us feel unsteady, which is why flexibility exercises are crucial. Gentle stretching, seated movements, and light yoga can improve joint mobility, making daily tasks feel easier and safer.

Flexibility training helps ensure that small obstacles or quick movements don’t throw you off balance.


Falls Prevention - Reducing Fear, One Step at a Time

By gradually building strength, balance, and flexibility, you’ll not only lower your risk of falling but also reduce the fear that often comes with it. Research shows that these programs don’t just improve physical balance and strength; they also enhance confidence, helping you engage more fully in your daily life without the constant worry of potential falls. Each small achievement in balance or strength reinforces your body’s resilience, gradually shifting the focus from fear to capability.

Ready to Move with Confidence?

If the fear of falling is holding you back, it may be time to explore a movement program designed with safety and confidence in mind.
Studies show that even just three hours of targeted exercise per week can make a substantial difference. As an exercise physiologist, I specialise in creating personalised programs that work at a pace right for you. Together, we can build the stability, strength, and assurance you need to move freely and comfortably.

Remember: It’s never too late to regain confidence and independence through safe, guided movement. Reach out today to start your journey toward a more secure, active lifestyle.



Did you know? The new $75 (30mins) Concession Rate is available for all Health Care Card or Pension Concession card holders.




References:

Sherrington, C., Fairhall, N., Kwok, W., Wallbank, G., Tiedemann, A., Michaleff, Z. A., Ng, C. A. C. M., & Bauman, A. (2020). Evidence on physical activity and falls prevention for people aged 65+ years: Systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. International Journal of Behavioral Nutrition and Physical Activity, 17(144). https://doi.org/10.1186/s12966-020-01041-3

Sherrington, C., Michaleff, Z. A., Fairhall, N., Paul, S. S., Tiedemann, A., Whitney, J., ... & Howard, K. (2017). Exercise to prevent falls in older adults: An updated systematic review and meta-analysis. British Journal of Sports Medicine, 51(24), 1750–1758. https://doi.org/10.1136/bjsports-2016-096547
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