The benefits of physical activity in reducing falls

Physical activity is proven to reduce the risk of falls at any age and plays a key role in maintaining or regaining independence. Physical health naturally reduces with age, but it is never too late to maximise your potential through exercise and activities.

How does ageing increase the risk of falls?

Ageing reduces:

• energy levels
• speed
• bone strength
• hearing Coordination
• eyesight
• heart function
• bladder function
• joint movement
• bowel function
• muscle strength and flexibility

How can physical activity help?

Physical activity can help improve:

• muscle strength
• heart function
• bone health
• balance
• coordination
• reaction time
• endurance
• confidence
• joint movement
• blood pressure
• sleep patterns
• memory and concentration

How can you maintain or improve your physical health?

According to the Department of Health, to maintain or improve physical wellbeing you should aim for a minimum of:

• 150 minutes of moderate activity per week where you are still able to talk, but activity feels somewhat effortful
• 5 days per week broken down into 10, 15, 30 minute blocks
• it is important to include elements of strength, balance and cardiovascular activity

Examples of suitable activities

Tai-Chi and Pilates

Tai-Chi and Pilates can help improve:

• balance
• muscle strength
• coordination
• stress management
• flexibility
• joint health
• blood pressure

Dancing, walking, cycling and swimming

Dancing, walking, cycling and swimming can help improve:

• balance
• muscle strength
• coordination
• bone health
• cardiovascular health

Body weight exercises

For example, squats, press-ups or resistance exercises, for example, resistance band.

Body weight exercises can help improve:

• muscle strength
• bone health
• blood pressure
• flexibility
• stress management
• pain management

Page last reviewed: August 14, 2025
Next review due: August 14, 2026