Balance Matters: Simple Steps to Prevent Falls at Home

Maintaining good balance is something many of us take for granted, until it becomes harder to manage. For seniors and people living with disability, poor balance can increase the risk of falls, which are a leading cause of injury and loss of independence.

The good news is that balance can be improved at any age, and small changes in your home and routine can make a big difference.

Why Balance Declines

As we age or live with certain conditions, several factors can affect balance:

• Muscle weakness (particularly in the legs and core).

• Joint stiffness or pain (arthritis is a common cause).

• Vision changes that make it harder to judge steps or distances.

• Medications that cause dizziness.

• Environmental hazards (loose rugs, poor lighting).

Understanding these factors is the first step to preventing falls.

How to Improve Balance

1. Stay Active

Movement keeps muscles strong and joints flexible. Try:

• Gentle walking.

• Seated or standing exercises are recommended by a physiotherapist.

• Balance-specific routines, such as standing on one leg (with support nearby).

2. Strengthen Core and Legs

The core and leg muscles are key to stability. Simple exercises like sit-to-stands (rising from a chair without using your arms) can build strength safely.

3. Check Your Footwear

Supportive, non-slip shoes can make walking much safer. Avoid loose slippers or high heels.

4. Make the Home Safer

• Clear walkways of clutter.

• Use non-slip mats in bathrooms.

• Improve lighting, especially at night.

• Install grab bars near the toilet and shower.

5. Regular Health Check-Ups

• Have your eyes and hearing tested.

• Review medications with your GP if you experience dizziness or drowsiness.

The Role of Allied Health

• Physiotherapists: Design personalised balance and strength programs.

• Allied Health Assistants (AHAs): Support you in practising exercises at home.

• Occupational Therapists (OTs): Recommend home modifications and assistive equipment.

Working together, these professionals can create a plan that builds confidence and independence.

Key Takeaway

Balance isn’t just about avoiding falls; it’s about maintaining freedom, confidence, and quality of life. With a few lifestyle changes, safe home adjustments, and support from allied health professionals, you can reduce risks and keep moving with confidence.

Ready to Feel Steadier on Your Feet?

At Arriba Physio, we bring mobile physiotherapy and wellness services directly to you on the Sunshine Coast, supporting seniors and NDIS participants to stay safe, active, and independent at home.

📞 Contact us today to book a session.📧 Or follow us for more health tips designed to keep you moving well.

Disclaimer: This information is general in nature and is not a substitute for professional medical advice. Please consult your healthcare provider before making health decisions.