Falls Prevention Awareness Week runs from 21 to 25 September 2026. It is a useful reminder that becoming less steady is not something you simply have to accept as you get older. Strength, balance, mobility, vision, medication and the home environment can all affect your risk of falling — and many of these factors can be addressed.
If you have noticed that you feel unsteady on stairs, when getting out of a chair, walking outdoors or turning quickly, this guide explains some practical steps that can help you stay active and confident.
Why does balance become more difficult?
Balance is not controlled by one body part. Your brain combines information from your eyes, inner ear, muscles, joints and feet to help you stay upright and respond when your position changes.
With age, illness, inactivity, pain or previous falls, some parts of this system can become less effective. You may also lose leg strength or confidence, which can lead to doing less activity. That reduction in activity can then make you weaker and less steady.
The good news is that strength and balance can be trained. NHS guidance recommends that adults aged 65 and over include activities that improve strength and balance on at least two days a week, alongside regular physical activity.
7 ways to improve balance and reduce your risk of falling
1. Train your leg strength
Strong legs make everyday movements easier — from getting out of a chair to climbing stairs or stepping over an obstacle.
Useful exercises may include sit-to-stands, supported squats, step-ups and calf raises. Start at a level you can perform safely and progress gradually rather than trying to make the exercise as difficult as possible straight away.
If you are unsure which exercises are appropriate, a physiotherapist can assess your strength, mobility and confidence and help you build a personalised programme.
2. Practise balance regularly
Balance improves when you give your body opportunities to practise controlling its position. Depending on your ability, this might include standing with your feet closer together, heel-to-toe standing, controlled weight shifts or supported single-leg work.
Always choose an appropriate support, such as a sturdy kitchen worktop or secure handrail, and make the exercise easier if you feel unsafe. Balance exercises should challenge you without putting you at unnecessary risk.
3. Keep walking and moving throughout the day
Falls prevention is not just about doing a few exercises. Regular movement helps maintain strength, mobility, stamina and confidence.
Walking, gardening, dancing, housework and other everyday activities all count. If you spend long periods sitting, getting up regularly and moving around can be a simple place to start.
NHS guidance recommends being physically active every day and combining aerobic activity with strength, balance and flexibility work.
4. Make your home easier to navigate
Even good balance can be challenged by an unsafe environment. Look for loose rugs, trailing cables, clutter on stairs, poor lighting and slippery surfaces.
In the bathroom, consider whether you need non-slip surfaces or grab rails. If you use a walking aid, make sure it is appropriate for you and that you are confident using it.
5. Check your eyesight and footwear
Vision plays an important role in balance. Regular eye checks can help identify problems that may make it harder to judge steps, obstacles or changes in the ground.
Footwear matters too. Shoes or slippers should fit securely and have a suitable grip. If you regularly feel unstable in a particular pair, choose something more supportive.
6. Review anything that could make you dizzy or unsteady
Some medicines and health conditions can contribute to dizziness, light-headedness or reduced alertness. If you have noticed a change in your balance after starting or changing medication, speak to your GP or pharmacist rather than stopping medication yourself.
It is also worth discussing recurrent dizziness, fainting, new weakness or significant changes in walking with a healthcare professional.
7. Do not let fear of falling stop you moving
After a fall, it is understandable to become more cautious. But avoiding activity altogether can gradually reduce strength and confidence.
The aim is not to ignore risk. It is to find safe ways of staying active while addressing the factors that are making you feel unsteady.
That might mean starting with supported exercises at home, joining a supervised strength-and-balance class, or working with a physiotherapist to build your confidence progressively.
Simple balance exercises you can try
If you are generally well and confident on your feet, some simple exercises can be a starting point. Use a stable support and avoid practising near stairs, sharp furniture or slippery surfaces.
- Sit-to-stand: practise standing up from a firm chair and sitting down slowly and with control.
- Heel raises: hold a stable support and slowly rise onto your toes before lowering with control.
- Supported tandem stance: stand with one foot slightly in front of the other while holding a secure support as needed.
- Controlled stepping: practise small forward, sideways and backwards steps while keeping a stable support nearby.
NHS Inform also provides examples of strength and balance exercises, including sit-to-stands and supported balance work.
Important: these are general examples, not a substitute for an individual assessment. If you have significant balance problems, have fallen recently, or have a neurological, heart, joint or other medical condition that affects exercise, get appropriate professional advice before challenging your balance on your own.
When should you speak to a physiotherapist about balance?
Consider an assessment if you are becoming less steady, have had one or more falls, avoid activities because you are worried about falling, or notice that getting up from a chair, climbing stairs or walking outdoors is becoming harder.
A physiotherapist can look at your strength, mobility, gait, balance and functional goals. They can then help you identify which areas are worth working on and build a progressive exercise programme around your abilities.
YourPhysio provides one-to-one online physiotherapy across the UK. For suitable musculoskeletal and mobility problems, a physiotherapist can assess your movement over video, discuss your concerns and guide you through an appropriate exercise plan.
Book your free initial online physiotherapy assessment with YourPhysio to discuss your balance, mobility or rehabilitation goals.
When should a fall be treated as urgent?
Seek urgent medical help after a fall if you may have injured your head, neck, back or hip, or if you cannot get up. NHS guidance advises calling 999 in these circumstances. If you have fallen and may be injured, in pain or unwell, NHS 111 can provide urgent advice.
You should also seek prompt medical assessment for new neurological symptoms, sudden severe weakness, unexplained fainting, chest pain, severe shortness of breath or other symptoms that make you acutely unwell.
Related YourPhysio reading
- Returning to the gym and managing shoulder pain
- Knee pain after running: 7 things to do before you stop running
- How to relieve lower back pain: 7 physiotherapist-recommended tips
The bottom line
Falls are not an inevitable part of ageing. Staying active, maintaining strength and practising balance can help you remain confident and independent, while addressing vision, medication and home-safety factors can reduce avoidable risks.
If you are already feeling unsteady or have had a fall, you do not need to work it out alone. A personalised assessment can help you understand what is contributing to the problem and what to do next.