Falls are not an inevitable part of getting older. With the right support and a few simple habits, you can stay strong, steady and confident on your feet.

Here are some easy, practical tips from the friendly team at Active Recovery in Phillip to help reduce your risk.

Keep moving

Regular movement keeps your muscles strong, your joints mobile and your balance sharp — all essential for preventing falls. It also boosts your energy, mood and overall wellbeing.

Whether it’s walking, gardening, hydrotherapy or a group gym session, find activities you genuinely enjoy so you’re more likely to stick with them. Aim for around 30 minutes a day, at least five days a week.

Feeling overwhelmed? Start small. Three 10-minute sessions spread throughout the day still makes a difference. Something is always better than nothing.

At Active Recovery, we offer a range of supportive options to keep you moving — from physiotherapist-led gym groups (in our beautiful gym overlooking the trees), to hydrotherapy sessions and personalised 1:1 appointments. We create a welcoming, encouraging space where movement feels empowering — not intimidating.

Fuel your body

Good nutrition supports strong muscles, healthy bones and steady energy levels.

Aim for a balanced diet rich in vegetables, fruit and lean protein. Staying hydrated is equally important — dehydration can lead to low blood pressure and dizziness, increasing your risk of falls.

If you’re unsure about your diet or struggling with appetite, consider speaking with a dietitian for personalised guidance.

Look after your feet

Healthy feet are the foundation of good balance.

Sore feet or poorly fitting shoes can increase your risk of falling. Choose supportive, well-fitting footwear with enough room in the toe box. If you’re experiencing ongoing foot discomfort or have more complex concerns, check in with a physiotherapist or podiatrist.

Keep an eye on your eyes

Vision plays a key role in balance and spatial awareness.

Have your eyes tested by an optometrist each year, keep your prescription up to date, and ensure your home is well lit — especially in hallways and bathrooms.

Support strong bones

While we work to prevent falls, it’s also important to protect your bones in case one does happen.

Adequate vitamin D and calcium intake helps maintain bone strength and reduce the risk of serious injury. If you’re unsure whether you’re getting enough, have a chat with your GP.

Practice your balance

Balance isn’t just luck — it’s trainable.

Specific balance exercises help your body activate the right muscles at the right time, particularly when navigating uneven surfaces or obstacles. Just 20 minutes a day of targeted balance work is an evidence-based way to improve stability and confidence.

That’s exactly what we focus on in our Falls Prevention Program.

Active Recovery’s 6-week program is designed to build strength, improve balance and restore confidence. Through guided group classes and a personalised home exercise program, you’ll gain practical tools to reduce your risk of falls and stay active in your community.

Ready to feel steadier and more confident?

If you’d like support to stay strong, independent and confident on your feet, we’d love to help.

Get in touch with the team at Active Recovery in Phillip to learn more about our Falls Prevention Program or to book an appointment.

Because staying active isn’t just about preventing falls — it’s about continuing to live life on your terms.