Exercise
Balance and fall-prevention training
Over 65, one in three people falls each year, and one-year mortality after hip fracture is 20–30%. Targeted balance training (Otago, tai chi) cuts falls 23–34% — the best-proven geriatric intervention.
Impact 4/55/5· Replicated RCTs, guidelinesEffort: a habit
First step today
Today: stand on one leg while brushing your teeth, 30 s each side. If you can't hold 10 s, this is your most important workout.
How
3 hours a week in total, including balance elements: single-leg standing (while brushing teeth), tandem walking, heel-toe raises, sit-to-stand without hands, tai chi. Progress: eyes closed, unstable surface. Plus leg and hip strength. Start at 50, not 75.
Evidence
Sherrington 2019 (Cochrane, 108 RCTs, n=23,407): exercise programmes –23% falls, balance-focused ones –24%, tai chi –19%; 3+ hours a week is most effective. Araujo 2022 (n=1,702): those unable to stand on one leg for 10 s have double the mortality within 7 years.
Goals
Healthy yearsMuscle, strength
Related studies
Sources
Last reviewed: 6 September 2026
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