While most of us are no stranger to the occasional stumble, you might be shocked to learn that our balance can start to deteriorate from as young as 25, and by the time we are 60 about one third of us will have fallen over in the past year.

The consequences of a fall can be dire for the faller and their family, often signaling the end of active, independent living.  But having a fall isn’t inevitable as we get older, and it is important to know what steps we can take (literally) to stay upright.

There is a natural decline in muscle strength and reaction time as we age, but the good news is we can delay and even improve strength and balance at any age, simply by being active.  Although my mantra is always “any exercise is good exercise”, some are better than others for preventing falls. 

The most effective exercises are those which build leg strength and challenge balance.  For example, exercises done in standing rather than sitting, with a gradually decreasing base of support (e.g. feet wide at first then close together) and an increasing level of difficulty of upper body movement, are perfect.

Everyday activities can also be turned into exercises, for example going up and down the stairs, getting out of a low chair without using your hands and stepping intentionally over obstacles.

It is also important that these exercises are challenging. One of the main reasons exercises don’t always provide the benefit we expect (other than not doing them) is that they are not difficult enough to bring about improvement.

So, make it count! Healthy adults with good physical function will benefit from harder exercises such as functional training at a gym or boot camp, incorporating squats and step-ups. The same principles apply for people with decreased physical function or specific limitations, the exercises just need to be modified appropriately. 

If you are not sure where to start, a physio or exercise physiologist can help develop a home program for you, and there are also government organised programs.  Whether exercises are done at home or in a group setting one thing the research is clear on, doing challenging balance and strength exercises two or three times a week will help keep us on our feet and enjoying life.

Heidi Gilchrist is a local physiotherapist, lecturer and researcher in the field of healthy ageing and physical activity at the University of Sydney. She is happy answer your active ageing questions in this monthly column.