Certain medical conditions, such as loss of eyesight, can increase the likelihood of falling as we age. But there are still steps we can take to prevent them. For most older people, the risk of falling is tied to how well we maintain our muscles and physical health as we get older. Evidence shows that those who do ‘meaningful exercise’ (including balance and functional exercises) for more than 3 hrs a week are almost half as likely to fall at all. Our risk of falling is affected by the things we choose to do, or not do. That doesn’t mean we have to go to the gym or suddenly take up running. There are many different activities that will suit different people.

What is balance training?
Balance training can be as simple as balancing on one leg whilst brushing your teeth. If you are safe to do so, try balancing on one leg whilst you brush your upper teeth and switch to the other leg when you brush your lower teeth. See how long you can balance for! It is really important here to embrace the wobble! When your body wobbles, it uses different muscles and feedback from other systems to help you balance. It is these constant little corrections that will help to build up your strength and balance. If you need to put your foot down and rest for a moment, do so and then try again. Try to build up the length of time you can balance for! Even just two minutes per leg every day adds up to twenty-four hours of balance training a year!
Later Life Training’s “Make Movement Your Mission” offers short online videos you can follow along to, so you can start to build “exercising snacking” into your daily routine. Alternatively, local strength and balance classes are a fantastic way to try something new, make friends, and move your body in a mindful way.
If you are feeling more adventurous, balance training could include something fun and active, such as canoeing or stand-up paddle boarding. The movement of the water as you kneel up and then stand is a challenging way of increasing your balancing skill!

What is a functional exercise?
Functional exercises are movements that reflect activities that we do every day. Practising functional exercises can improve our ability to manage our day-to-day activities, such as standing from a chair.
Functional exercises include:
- Push-ups.
- Lunges.
- Stepping up and down.
- Squats.
- Jumping from side to side.
- Jumping jacks.
- Balancing movements.

These exercises may seem overwhelming at first. But each one can be broken down and modified into a supported beginner movement. The movements are “functional” because they are designed to improve your muscle strength, mobility and flexibility so that you can complete everyday activities. These movements do need to be done with care, and there are many videos available online that will break each exercise down and guide you through how to complete each movement with the proper form, so as to avoid injury. Good evidence says that doing harder strength training with weights has a lasting positive effect on your body. It can even improve your muscles for up to 4 years afterwards!
Building a regular exercise routine into your week is a great way to ensure you are getting enough exercise. Choose from the many online exercise groups, and pick one with good reviews that you like the sound of! You are far more likely to return regularly to a routine that you enjoy doing! Always take safety advice from people qualified to give it, such as accredited gym instructors, physios, and other health professionals.

We have collected some links to get you started below if you are interested in finding out more information:
- NHS Inform strength and balance exercises (includes video examples)
- Standing balance challenge with both eyes open
- To read more about the evidence of standing on one leg at various life stages click here
To minimise the risk of falling, there may be some environmental factors to consider. Look around your home for things that could easily cause a trip, such as loose mats or rugs, or other factors, such as floors which can become wet or slippery. Any risks you find should be addressed as soon as possible. Ask for help to do this if you would like to. Installing equipment like grab rails inside and outside the home can help provide places to steady yourself as you move around. For advice on using walking aids outside of the home, please read our article on Walking Aids.