Staying Active & Preventing Falls at Any Age: How to Stay Mobile, Independent & Safe

As we age, staying fit and confident becomes one of the most important goals for maintaining health. Ageing naturally brings changes in muscle mass, stability, and movement, but with the right approach, these changes don’t have to limit your lifestyle.

Through **age-positive living** and **balance improvement programs**, older adults can remain stable, independent, and confident well into later life. Research in **movement health** continues to show that movement is one of the most powerful forms of therapy — not just for the body, but also for the mind.

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### **What Is Active Ageing?**

**Healthy ageing** goes beyond simply staying physically active. It’s a holistic approach that includes activity, dietary balance, mindset, and community engagement.

According to the **World Health Organization**, active ageing is “the process of optimising opportunities for health, participation, and security in order to enhance quality of life as people age.”

Staying active helps maintain muscle strength, bone strength, and stability, all of which reduce the risk of falls. It also supports cardiovascular fitness, brain function, and mental resilience.

The goal is not just to live longer, but to live with purpose — with the freedom to enjoy travel, hobbies, and family life.

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### **Understanding Falls Risk**

Falls are one of the leading causes of injury among older adults, yet most are **preventable**. Understanding what contributes to falls helps in developing evidence-based prevention strategies.

Common risk factors include:
- **Muscle weakness**, especially in the legs.
- **Impaired coordination.**
- **Restricted mobility.**
- **Sensory decline.**
- **Medications** that cause drowsiness or dizziness.
- **Home hazards** such as clutter, rugs, or poor lighting.

Recognising these risks early allows health professionals to create personalised prevention plans.

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### **The Role of Exercise in Falls Prevention**

Exercise remains the **foundation** of active ageing and fall prevention. Studies show that consistent, targeted exercise can reduce fall risk by up to **30–40%**.

A balanced exercise routine should include:
1. **Strength training** — to build endurance and support joints.
2. **Balance training** — to improve body awareness and reaction time.
3. **Range-of-motion exercises** — to maintain ease of movement.
4. **Functional movement practice** — to improve confidence in daily tasks.

Supervised programs led by **physiotherapists** ensure exercises are safe for each person’s needs and ability.

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### **The Mind-Body Connection**

Physical health and mental confidence go hand in hand. Many people who have experienced a fall develop a **loss of confidence**, which can lead to avoidance. Unfortunately, this often increases weakness and balance issues over time.

Falls prevention programs focus on rebuilding confidence through **positive reinforcement**. Group-based classes also provide **community connection**, which play a major role in overall wellbeing.

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### **Allied Health Support**

A **team-based** approach works best for active ageing:
- **Physiotherapists** assess posture, balance, and gait.
- **Exercise physiologists** design tailored programs for safety and strength.
- **Home safety specialists** assess home environments and recommend modifications.
- **Dietitians and psychologists** address energy, nutrition, and mindset.

This ensures every factor influencing safety, mobility, and confidence is covered.

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### **Practical Fall Prevention Tips**

- Keep walkways clear and well-lit.
- Install grab rails in bathrooms and along stairs.
- Use supportive, non-slip footwear.
- Stay hydrated and eat nutrient-rich foods.
- Schedule regular vision and hearing checks.
- Stay socially engaged and keep moving daily.

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### **Living Stronger for Longer**

**Healthy movement** is about embracing life with strength. With evidence-based exercise, professional guidance, and a proactive mindset, older adults can maintain independence and enjoy every stage of life.

By investing in movement today, you’re not only preventing falls — you’re building a foundation for lifelong strength.