🧠 Balance, Falls & Strength: Why Every Adult Over 50 Should Be Training Their Balance Now

Every year in Australia, more than 30% of adults over 65 experience a fall — and falls are the leading cause of injury-related hospitalisations in older adults (AIHW, 2023). While this is often viewed as an inevitable part of ageing, most falls are preventable with the right combination of strength, balance, and mobility training.

At Body Fit Physiotherapy in North Adelaide, we specialise in helping people rebuild and maintain the physical capacity they need to stay independent, confident, and safe — whether that’s navigating stairs, walking outdoors, or simply getting up from the floor.

Why Balance Declines With Age

As we age, our ability to maintain balance is affected by a combination of factors:

• Muscle weakness — especially in the legs and hips, reducing our ability to react to small stumbles.

• Slower reflexes and reduced joint position sense (proprioception).

• Vision and vestibular changes that affect spatial awareness.

• Reduced physical activity, leading to deconditioning and poorer movement confidence.

Research shows that people who perform regular balance and strength training can reduce their risk of falls by up to 40% (Sherrington et al., BMJ, 2019).

What Effective Fall Prevention Looks Like

The most successful fall prevention programs are multifactorial — addressing strength, balance, flexibility, and confidence.

At Body Fit Physiotherapy, we focus on:

1️⃣ Strength Training

Resistance training helps rebuild leg and core muscle strength — critical for stability and mobility. Exercises like sit-to-stands, step-ups, and calf raises improve both power and balance control.

2️⃣ Balance and Coordination Drills

Simple exercises such as tandem stance, single-leg balance, or dynamic step reactions retrain your body’s ability to respond to sudden movement or uneven ground.

3️⃣ Gait and Mobility Training

We assess how you walk and identify issues like reduced stride length, poor foot clearance, or stiffness. Targeted drills can improve walking efficiency and confidence.

4️⃣ Task-Specific Functional Training

We simulate everyday movements — getting off the floor, reaching, or climbing stairs — to ensure strength gains translate into real-world capability.

5️⃣ Education and Home Programs

Our physiotherapists teach you how to make your home environment safer and design a personalised home exercise plan that fits your lifestyle and current ability.

Why It’s Never Too Early to Start

Many people wait until they’ve fallen before seeking help — but evidence shows early intervention delivers far better outcomes.

Starting balance and resistance training before a fall not only prevents injuries but helps maintain brain health, bone density, and overall quality of life (Cadore et al., Ageing Research Reviews, 2018).

Even if you’re still active, including specific balance and coordination work in your weekly routine can help you move confidently well into your 80s and beyond.

How Physiotherapy Can Help

At Body Fit Physiotherapy, our physiotherapists can:

• Assess your balance, strength, and fall risk using standardised tests.

• Create a tailored exercise program suited to your current capacity.

• Use hands-on techniques to address joint stiffness or pain limiting movement.

• Provide progressive challenges to ensure continuous improvement.

• Work collaboratively with your GP or exercise physiologist for comprehensive care.

Key Takeaways

✅ Falls are not an inevitable part of ageing — they’re preventable.

✅ Balance and strength training are the most effective tools to stay safe and independent.

✅ Starting early helps maintain confidence, coordination, and mobility.

✅ Physiotherapists play a crucial role in assessing, prescribing, and supporting safe progression.

Ready to Improve Your Balance and Confidence?

If you’ve noticed changes in your stability, walking, or confidence, now is the perfect time to take action.

At Body Fit Physiotherapy in North Adelaide, we’ll help you build the strength and balance you need to stay independent and thrive.

👉 Book an assessment today at www.bodyfit.life or visit us in clinic to find out how we can help.

🧾 References

• Sherrington, C. et al. (2019). Exercise for preventing falls in older people living in the community. BMJ, 364:l857.

• Cadore, E.L., & Izquierdo, M. (2018). Exercise interventions in polypharmacy and risk of falls in older people. Ageing Research Reviews, 42, 86–97.

• Australian Institute of Health and Welfare (AIHW). (2023). Falls and fall-related injuries in older Australians.