As we get older, something as simple as tripping over an uneven surface, losing our balance or missing a step can lead to a fall. For many older adults, the fear of falling can be just as limiting as the fall itself. Falls prevention and exercise physiology go hand in hand
You might start avoiding certain activities, walking more cautiously or feeling less confident when moving around. Over time, this can affect your independence and your ability to enjoy the things you love. Exercise Physiology comes in to help you prevent falling by improving balance and coordination and also practice falling – safely of course!
But falls are NOT an inevitable part of ageing, and there are practical steps you can take to reduce your risk.
While it is not always possible to prevent a fall, improving your strength, balance, coordination and confidence can help you move more safely and maintain your independence.
In this article, we explore what to know about falling safely, and how exercise physiology can help you improve your balance and reduce your risk of falls
Why does learning to fall safely matter?
Falls can happen to anyone, regardless of age or physical ability. However, as we get older, changes in muscle strength, balance, coordination, confidence, and reaction time can increase our risk of falling.
A fall can result in injuries ranging from minor bruising to more serious fractures and/or head injuries. According to the Australian Institute of Health and Welfare (AIHW, 2026), falls were responsible for approximately 253,800 hospitalisations across Australia in 2024-25, accounting for 43.4% of all injury-related hospitalisations.
These statistics highlight why maintaining our strength, balance, and coordination becomes increasingly important as we age.
And the good news? We can do something about it!!!
What should you do if experiencing a fall?
Our natural reaction when we lose our balance is often to reach out with our hands to stop ourselves from falling.
However, putting your hands out to break a fall can place significant force on your wrists and arms. Depending on the circumstances, a fall can also result in injuries to the hips, shoulders, head or other parts of the body.
There is no single falling technique that is safe in every situation. What happens during a fall depends on factors such as the direction of the fall, the surface you land on, your physical abilities and whether you have time to react.
If you practice safe methods of falling – you CAN reduce your risk of injury if you do find yourself toppling over!
Here are some general principles that may help reduce the impact of the fall:
Falling forwards:
- Landing on the forearm
- Bend elbows to absorb impact
- Distribute force across forearm
- Avoid landing on outreached hands, minimising impact on the wrist
- Keeps head and neck secured and protected
- Avoid locking elbows out
Falling backwards:
- Rotate body to prepare for landing
- Cross arm over chest
- Tuck chin to protect head and neck
- Round back
- Avoid landing directly on spine
Falling sideways:
- Landing sideways
- Tuck arms across chest
- Avoid landing on outreached hands
- Keep chin tucked to protect head
- Distribute impact across the side of the body
- Avoid direct impact on the hips and shoulder
If you are concerned about falling, the safest starting point is to work with a qualified health professional who can assess your balance, mobility and individual needs.
Prevention is better than the fall itself
Although learning the general principles of falling can be useful, one of the most effective ways to reduce fall-related injuries is to improve the physical abilities that help us stay up right in the first place.
This is where strength and balance training become particularly important.
Strengthening the muscles around our hips, knees, and ankles can also improve our capacity to respond when we unexpectedly lose our balance.
The goal isn’t necessarily to have perfect balance. It’s about building the confidence, strength, and coordination to keep moving safely and independently.
Imagine being able to continue doing the things you love and enjoy without constantly worrying about losing your balance and confidence.
Building Confidence to Stay Active and Independent
Maintaining independence isn’t just about being physically strong. It’s about feeling confident in your ability to move.
If you have noticed changes in your balance, have become less active because of a fear of falling, or have experienced a previous fall, you do not have to navigate these concerns alone and it’s never too late to start working on these skills.
Whether you’re concerned about falling, have experienced a previous fall, or simply want to improve your balance, it’s never too late to start working on these skills.
Falls Prevention and Exercise Physiology in Logan
At Fizzio For Life, We’re Here To Help You Get Stronger, Stay Active And Keep Doing The Things That Matter To You.
If you are concerned about falls, recovering from a previous fall or simply want to maintain your mobility as you age, we can help you explore an approach that suits your needs and goals.
Falls Prevention and Exercise Physiology go hand-in-hand!
Depending on your eligibility and funding arrangements, support through an aged care package may be available for appropriate services. Our team can help you understand the options and next steps.
If you are interested in learning more about what specific exercises could help you decrease the risk of falling, our Exercise Physiologists can design a program that is tailored to your individual needs. Contact us to arrange an appointment.
Ready to get started?