Falls are preventable
One in three adults over 65 has a fall each year, but falls are not an unavoidable part of getting older. Research shows clearly that targeted balance and strength exercises reduce the risk — and that it's never too late to start, even into your 80s and 90s.
Five exercises to start with
Always do these near a kitchen counter, sturdy chair or wall you can hold for support. Stop if you feel dizzy or unsteady.
- Heel-to-toe walkingWalk in a straight line placing the heel of one foot just in front of the toes of the other, like walking a tightrope. 10 steps, holding support nearby.
- Single-leg standHold a counter and stand on one leg for 10–20 seconds. Build up gradually and try with a lighter touch over time.
- Sit-to-standFrom a sturdy chair, stand up and sit down slowly without using your hands if you can. Aim for 8–10 repetitions to build leg strength.
- Heel raisesHolding support, rise onto your toes and lower slowly. 10–15 repetitions strengthens the calves for steady walking.
- Step-upsStep up onto the bottom stair and back down, leading with each leg. Use the railing for support.
How often to do them
Aim for these exercises most days of the week. Balance training works best little and often — even ten minutes daily adds up to a meaningful reduction in falls risk over a few months.
When to get professional guidance
If you've already had a fall, feel unsteady, or have a condition affecting your balance, a physiotherapy assessment is the safest place to start. We check your strength, balance and falls risk, then build a programme matched to you — at the clinic or in your own home.
Frequently asked questions
Are balance exercises safe to do at home alone?
Gentle balance exercises are generally safe when done near a stable support like a counter or sturdy chair. If you've had a fall or feel very unsteady, have an assessment first so the programme is matched to your ability.
How long until balance improves?
Most people notice improved steadiness within a few weeks of regular practice, with falls-risk benefits building over a few months of consistent training.