There is a quiet assumption that falling, stiffening up and slowing down are simply part of getting older, and that there is not much to be done about it. It is an understandable belief, but the evidence tells a more hopeful story.
Around 1 in 3 Australians aged 65 and over fall each year, and falls are a leading cause of injury and lost independence. Common, though, does not mean inevitable. This article explains why falls happen, how strength and balance training helps, what you can do, and when to seek support.
- Are Falls Just a Normal Part of Getting Older?
- Why Do Falls Happen?
- Can Strength and Balance Training Reduce Falls?
- What Can You Do to Stay Strong and Steady?
- When Should You Seek Help?
- Helping You Perform at Your Best
Are Falls Just a Normal Part of Getting Older?
Falls become more common with age, but they are not an unavoidable part of it. The biggest contributors to falls, strength and balance, are trainable at any age. Building them is one of the most effective things you can do to stay strong, mobile and independent.
Why Do Falls Happen?
Falls are usually the result of several factors lining up, such as:
- Reduced lower-body strength
- Poorer balance and slower reactions
- Vision changes
- Some medications
- Home hazards like loose rugs or poor lighting
The encouraging part is that the biggest contributors respond well to training. You cannot stop birthdays, but you can build a stronger, steadier body.
Can Strength and Balance Training Reduce Falls?
Yes. A 2026 systematic review and network meta-analysis pulled together 22 randomised trials involving 1,538 older participants. It found that resistance (strength) training most significantly reduced falls, and that balance training combined with resistance and aerobic exercise was best for improving bone mineral density.
Why Does Bone Respond to Strength Work?
Bone is living tissue. Like muscle, it adapts to the demands placed on it, which is why strength training has become a cornerstone of osteoporosis management alongside any medical care. The exercise needs to be challenging enough to create that signal, and progressed safely over time.
What Can You Do to Stay Strong and Steady?
- Start strength work at a level that suits you and progress gradually
- Include balance exercises as part of your routine
- Keep moving through winter, when reduced activity can quietly chip away at strength
- Address simple home hazards and review medications with your GP if you are concerned
It is never too late to start. Older adults make meaningful strength and balance gains with the right training, and those gains translate into real-world wins like getting off a low chair and staying steady on uneven ground.
When Should You Seek Help?
It is worth booking an assessment if you have had a fall or a near-miss, notice your balance or leg strength is not what it was, have been diagnosed with osteoporosis or low bone density, or simply want to invest in staying independent.
Seek prompt medical care if you have had a fall causing injury or one you could not get up from, or if you feel unsteady, dizzy or have had a blackout.
Helping You Perform at Your Best
Losing strength and confidence can be frustrating, especially when it affects your independence and the activities you enjoy.
At Ace Sports Medicine in Upper Mount Gravatt, our exercise physiology and physiotherapy team provides personalised strength and balance support, including our Better Bones and Balance programme, across Brisbane's southside.
Need support to stay strong and steady?
Book an appointment with the Ace Sports Medicine team today.
