Falls are the leading cause of injury-related hospital admission for older Australians, and a serious fall often marks the moment when living at home stops feeling possible. The encouraging fact is that falls are not an inevitable part of ageing. Decades of research show that the right combination of exercise, home changes and health checks reduces falls by a third or more.

Why people fall

Most falls have several causes acting together:

Weak legs and poor balance from inactivity.
Medications that cause dizziness or drowsiness, especially sedatives and blood pressure tablets.
Poor vision, or bifocal glasses worn while walking.
Foot pain, numbness or unsuitable footwear.
Trip hazards, poor lighting and slippery surfaces at home.
Rushing to the toilet at night.

Addressing two or three of these at once has a far bigger effect than any single fix.

Exercise that actually prevents falls

The strongest evidence is for programs that challenge balance and build leg strength, done at least three times a week. Examples:

Sit to stand. From a firm chair, stand up and sit down slowly without using your hands. Build up to ten repetitions.
Heel raises. Holding the bench, rise onto your toes and lower slowly.
Tandem stand. Stand with one foot directly in front of the other, holding on lightly, for 10 to 30 seconds each side.
Side leg raises. Holding the bench, lift one leg out to the side and lower.
Tai chi. Group tai chi has some of the best evidence of any falls prevention activity, and classes run across Box Hill and Whitehorse.

A physiotherapist or exercise physiologist should tailor the program and progress it as you get stronger. Walking alone, while good for health, does not improve balance enough to prevent falls.

Changes at home

Remove loose rugs or fix them with non-slip backing.
Install grab rails in the shower and beside the toilet, and a rail on both sides of steps.
Add sensor night lights along the route to the bathroom.
Keep frequently used items between waist and shoulder height.
Use a non-slip mat in the shower and a shower chair if standing is tiring.
Wear firm, flat shoes with a closed heel indoors, not slippers or socks.

An occupational therapist can assess the home and recommend modifications that are funded under Support at Home or the NDIS.

Health checks worth booking

Medication review with your GP or pharmacist, asking specifically about falls risk.
Eye test every year, and single-vision glasses for walking outdoors.
Podiatry for foot pain, nails and footwear advice.
Bone density check, because osteoporosis turns a fall into a fracture.
Blood pressure checked lying and standing to detect drops on standing.

After a fall

Even a fall without injury is a warning. Tell your GP, ask for a falls risk assessment and start a program. The fear of falling that follows a fall leads people to move less, which makes the next fall more likely.

Get a falls prevention plan

Avida Care’s physiotherapists, exercise physiologists, occupational therapists and podiatrists provide in-home falls prevention across Box Hill and Melbourne’s east. Call 0477 399 714 or 0421 986 841, or contact us to book an assessment.

Falls Prevention at Home: Simple Exercises and Changes That Make a Difference