By Dr Lei Cao – General Practitioner, Willoughby Medical Practice
Falls are a major health concern for older Australians. Around 30% of people over 65 experience a fall each year, and the risk increases with age. Approximately 10% of these falls lead to fractures, making prevention an essential part of healthy ageing.
At Willoughby Medical Practice, Dr Lei Cao encourages patients to incorporate safe and effective exercise strategies to reduce falls, strengthen bones, and maintain independence as they age.
Why Exercise Matters for Falls Prevention
Exercise is one of the most effective tools for reducing:
- The rate of falling (how often falls occur)
- The risk of falling altogether
- Fall-related injuries, including fractures
The World Health Organization (WHO) defines a fall as an event where a person “comes to rest inadvertently on the ground or other lower level.”
Exercise Precautions
While exercise is beneficial, safety is essential—especially for those with a high risk of falling.
Key safety considerations:
- Exercises that challenge balance should be performed carefully and in safe surroundings.
- People at higher falls risk may require closer supervision or small group sessions.
- Avoid prescribing brisk walking unless patients have been screened for safety.
- Multi-component programs (balance + strength + walking) are shown to reduce falls significantly—around 9 fewer falls per 100 participants each year.
- Tai chi is the only single-exercise intervention proven to reduce fall risk.
If you’re unsure whether an exercise is right for you, speak with Dr Lei Cao at Willoughby Medical Practice for personalised advice.
Additional Support to Prevent Falls
A holistic falls-prevention plan may include:
- Regular vision checks and updated visual aids
- Podiatry care to manage foot issues
- Reviewing psychoactive medications
- Managing medical conditions such as arthritis, neuropathy or Parkinson’s disease
- Guidance on safe footwear and walking aids
- Making the home and garden as “fall-proof” as possible
- Strategies to prevent or manage osteoporosis
- Checking standing blood pressure to address postural hypotension
For patients who require targeted support, a physiotherapist can help—visit “Find a Physio” via the Australian Physiotherapy Association website.
Exercise for Preventing Bone Loss and Reducing Fracture Risk
More than 1 in 2 women and 1 in 3 men will experience an osteoporosis-related fracture in their lifetime. While low bone density increases risk, most fractures occur as the result of a fall.
Higher-risk groups include:
- Postmenopausal women or women with early menopause
- Older men, especially those with balance issues
- Patients with medical conditions or medications affecting bone strength
Common fracture sites include the hip, spine, and wrist.
Recommended Exercises for Bone and Muscle Strength
For adults without osteoporosis or prior low-trauma fractures:
1. Resistance Training
- 2 sessions per week, 30–45 minutes
- 6–8 exercises targeting major muscle groups
- 2–3 sets of 8–10 reps using hard to very hard intensity (Borg 14–16)
2. Multidirectional Weight-Bearing Activities
Performed 4–7 times per week, including short bouts such as:
- 50–100 jumps
- Step-ups
- Heel drops
These exercises should be introduced after developing strength through resistance training.
3. Balance and Mobility Training
- 3–4 times per week
- Can be home-based or guided by a physiotherapist or exercise physiologist
- Especially helpful for people at high risk of falls
When Exercise Should Be Modified or Avoided
People with severe osteoporosis or those with previous vertebral fractures should avoid:
- High-impact movements
- Explosive or dynamic loading
- Excessive spinal flexion
- Twisting movements
- Certain yoga or Pilates poses (unless modified)
Tips & Common Challenges
- Walking is excellent for general health but does not increase bone density.
- Short bursts of impact exercise are more beneficial than long continuous loads.
- Exercise benefits decline if activity stops—consistency is key.
- High-impact exercise can worsen continence issues; pelvic floor exercises may be needed.
- Lifestyle factors that limit benefits include:
- Smoking
- Excessive alcohol
- Low vitamin D
- Inadequate calcium or protein intake
Need Support with Healthy Ageing?
Dr Lei Cao at Willoughby Medical Practice provides personalised fall-prevention assessments, exercise guidance, and support for managing osteoporosis and age-related health concerns.
If you want to stay active, independent, and strong as you age, book a consultation with Dr Lei Cao for an individualised healthy ageing plan.