Preventing falls as we age: How to stay strong and independent

Falls might be common as we age, but they don’t have to be inevitable

That’s the message behind April No Falls – a national campaign raising awareness about preventing falls and how to stay strong, safe, and independent for longer.

Falls are a leading cause of injury in older Australians, with 1 in 3 over the age of 65 experiencing a fall each year.

But the good news is, many of these falls can be prevented through simple changes in daily routines, activity levels, and home environments.

‘Falls are one of the leading causes of injury among older Australians, but many are preventable,‘ says Ben McLellan, Senior Health Promotion Officer at Health and Wellbeing Queensland.

Physical activity is one of the best defences against falls. Just 30 minutes a day—whether it’s walking, tai chi, or strength exercises—can help improve balance, coordination, and confidence.

‘As we age, we lose the fast-reacting muscles that help us avoid falls,’ says Mr McLellan.

‘Regular strength training helps maintain those muscles, giving us the stability and responsiveness we need to stay on our feet.’

So, how can you reduce your risk?

It depends on your stage of life:

• Under 50: Focus on healthy habits like regular movement and good nutrition.
• 50s and 60s: Get enough calcium to support bone health – yet more than 6 in 10 men and 9 in 10 women don’t.
• 70s and beyond: Add protein to your diet, continue exercising, and create a safe home environment.

With the right steps now, Queenslanders can look forward to healthier, more active ageing. Preventing falls is possible at every age—let’s stay strong, steady, and independent this April and beyond.