Simple Tips to Improve Balance and Prevent Falls

Falls are common, but they are not an inevitable part of ageing. Many falls happen due to a combination of factors such as reduced strength and balance, medication effects, poor lighting, inappropriate footwear, dizziness, or environmental hazards at home. NICE recommends a multi-factorial approach to falls prevention, as the most effective strategies usually involve addressing more than one risk factor at a time.

This guide provides practical, evidence-based tips you can use yourself or with a loved one to improve balance, reduce falls risk, and maintain confidence and independence.

Improve strength and balance with regular exercise

Exercise that targets strength and balance is the single most effective intervention for reducing falls risk. NICE highlights strength and balance training as a key component of falls prevention programmes.

Simple exercises that can be done safely at home include sit-to-stand practice, heel and toe raises, marching on the spot, and standing balance exercises. These should be done regularly and progressed gradually as confidence improves.

Reduce hazards in the home environment

Many falls occur at home, particularly at night or when people are tired or rushing. Improving lighting, removing trip hazards, and making small environmental changes can significantly reduce risk.

Helpful steps include using night lights in hallways and bathrooms, keeping a torch by the bed, removing loose rugs and trailing cables, ensuring stairs have secure handrails, and using non-slip mats in bathrooms.

Wear safe and supportive footwear

Footwear plays an important role in balance and stability. Well-fitting shoes with a firm heel, good grip, and secure fastening are recommended. Backless slippers and walking in socks or tights on smooth floors can increase the risk of slipping.

Review medications regularly

Some medications can increase the risk of falls by causing dizziness, drowsiness, or drops in blood pressure. NICE recommends considering medication review as part of a falls risk assessment.

If someone feels more unsteady after a medication change, this should be discussed with a GP or pharmacist.

Manage dizziness and postural hypotension

Dizziness when standing up is a common and important risk factor for falls. Standing up slowly, staying well hydrated, and pausing before walking can help. Persistent or worsening dizziness should always be assessed by a healthcare professional.

Check vision and hearing

Vision and hearing problems can affect balance and hazard awareness. Regular eyesight checks, appropriate lighting, and up-to-date prescriptions can help reduce falls risk.

Have a plan after a fall

Knowing what to do after a fall can reduce anxiety and improve safety. Keeping a phone within reach, knowing how to get up safely, and seeking help promptly after injury are all important.

When to consider a falls assessment

A formal falls assessment should be considered if someone has had multiple falls, a fall with injury, new unsteadiness, or a fear of falling that limits activity. NICE recommends multi-factorial assessment for people aged 65 and over, or younger people with risk factors.

How Physio@Home can help

A physiotherapy-led falls assessment looks at strength, balance, walking pattern, medications, dizziness, footwear, and the home environment. Assessing these factors together allows practical steps to be taken to reduce falls risk.

Physio@Home offers private home-based falls assessments, providing personalised exercise programmes and practical advice tailored to the individual’s home environment. This can be particularly helpful for people who find it difficult to attend clinics or who would benefit from seeing risks addressed directly in their own home.

More information can be found at www.physioathome.uk.

References

• NICE (2025) Falls: assessment and prevention in older people and in people aged 50–64 at higher risk (NG249).

• NICE (2013) Falls in older people: assessing risk and prevention (CG161).

• NHS (n.d.) Falls prevention guidance.

If you're finding recovery from injury, surgery, illness, or a fall more challenging than expected, professional support in the comfort of your own home can make all the difference. At Physio At Home, we specialise in expert home visit physiotherapy across Mid Cornwall — including Truro, Falmouth, Penryn, Helston, Perranporth, Feock, St Agnes, and surrounding areas. Our HCPC-registered and experienced physiotherapists provide personalised assessments, tailored rehabilitation plans, mobility and balance training, and practical advice to help you regain strength, confidence, and independence without the hassle of travelling to a clinic. Ready to move better and feel better right where you live? Visit https://www.physioathome.uk/ to learn more about our convenient home-based services or contact us today to book your initial assessment. We're here to support your journey every step of the way.

Free Local Class

For additional free support to build strength, improve balance, and reduce fall risk, check out the local Move More programme — a fantastic 25-week falls prevention exercise group delivered by iCareiMove across Cornwall (including community classes, live streamed, and recorded sessions) — perfect as a complement to your home physio journey: https://icareimove.com/our-services/falls-prevention/move-more/.