Balance is an important part of your overall fitness. If it works well, you will not even notice it is there, however any dysfunction in the way your body maintains balance will feel scary and uneasy. As we age, our balance can slowly deteriorate which can unfortunately lead to issues down the line.

And the statistics are there to support this. In 2018, over 220,000 patients over 65 in the UK have had an emergency hospital admission due to falls. And with our ageing population, this number is set to increase each year. So, what can we do about this?

Luckily, falls are very preventable. Fall prevention in the elderly is slowly becoming a mainstream offering from physiotherapists and for good reason. According to Age UK, every minute, six people over the age of 65 suffer a fall. Unfortunately, a lot of these patients end up suffering from a fracture, commonly in the hip. These fractures are more prevalent in the UK than strokes and heart attacks. And unlike those two, their incidence continues to rise. After a fracture from a fall, a lot of people will lose their independence, they will feel more isolated and less confident. Unfortunately, repeat hospital admissions due to falls are not uncommon.

Proprioception

To explain what is really happening in the body when we struggle to balance ourselves, we need to explain the term proprioception. Sounding very complicated, this term describes your body’s ability to sense its position and movement in space. It happens automatically through little sensors within your joints and muscles that detect changes in the position of the body.

With age, same as the rest of our body, these sensors can decline in function. They become less sensitive, making us less aware of where we are in space. This lacking awareness will then lead to people using other ways of orientation in space, such as vision and touch. Using fingers to trace the outlines of furniture and other objects in the room or looking down at one’s feet are common strategies that people with impaired proprioception use. However, even the coordination between these different inputs can decline with age. When all of these systems fail, that is when people start falling. Finally, some medical conditions such as Parkinson’s, neuropathy and dementia, that are more common in the elderly, can further impact on people’s proprioceptive abilities.

Balance training

So, what are the preventative strategies we can offer to people struggling with their balance or wanting to improve their proprioception? The aim of balance training is to improve the communication and coordination between the proprioceptive sensors in the muscles and joints and your brain. We achieve this by challenging them in different settings. As with all exercise training, we first need to assess where you are at the start and then we can create a progressive plan for you. We start with simple tasks such as standing on one leg to using uneven surfaces and even training with your eyes closed. It can be a lot of fun, and it is all supervised by qualified physiotherapists to ensure training remains safe and productive.

Advanced ways to train

After you have covered the basics and are confident in your everyday life, some ways to exercise are better than others with challenging your balance further. Exercise such as yoga and tai-chi can have balance elements that are difficult enough for people in their 20s so there are always ways to improve your balance further. And it is not only the elderly, but that can also benefit. People of any age after injures to the ankle, knee or hip will often struggle with their proprioception and training it can prevent further injuries.

Now for the exciting news, we at Step Up are organising a falls prevention workshop for elderly clients on the 19th of August at 12pm! To show your interest, please email us at This email address is being protected from spambots. You need JavaScript enabled to view it. or message us on Instagram. We can’t wait to see you there!

We're running a Falls Prevention Workshop at Step Up Rehab, and we'd love for you to join us — and bring family, friends, or anyone in your life who'd benefit too.

Falls prevention isn't just for older adults. Balance, strength, and safe movement matter at any age — whether you're active and want to stay injury-free, supporting a parent or grandparent, recovering from an injury, or simply want to move with more confidence. This session is for everyone.

📅 Tuesday 18th August
🕚 12:00 – 13:15
📍 Step Up Rehab studio
💷 Just £15 per person

What you'll learn:

• Balance exercises to help you feel steadier on your feet
• Strength exercises that support the muscles that keep you upright
• Safe movement strategies for everyday tasks like getting out of a chair or navigating stairs
• How to get up safely after a fall, so you feel more confident even if one happens
• Simple, practical tips to reduce fall risks around your home
  
  

Why it's worth coming along:

Falls are one of the most common — and most preventable — causes of injury, and small improvements in strength, balance, and awareness make a real difference at any life stage. This is a hands-on, practical session led by our physio team, so you'll leave with exercises and tips you can start using straight away.

Bring someone with you:

This is a great one to share — come along with a family member, friend, or colleague. Learning these skills together makes them easier to remember and practise at home.

What to bring:

Comfortable clothing and supportive footwear. No equipment needed — we'll provide everything else.

Spaces are limited to keep the session personal and interactive, so please book early to avoid missing out.

Your team at Step Up Rehab - https://stepuprehab.com