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Preventing falls: improve your strength and balance

Learn how to prevent falls in Essex with simple exercises, home safety advice, and practical support.

Advice to help prevent falls in Essex, including strength and balance exercises, home safety tips, and when to seek support.

Falls are common, but they are not inevitable. You can reduce your risk of falling by improving your strength and balance and making simple changes at home. These steps can help you stay independent, confident, and active.

This page brings together practical advice and trusted resources to help you prevent falls in Essex and stay safe.

Why preventing falls is important

Preventing falls in Essex is important because falls can affect your health, confidence, and independence.

Falls can happen at any age. However, the risk increases as people get older.

  • Around 1 in 3 adults aged 65 and over fall each year
  • Around half of people aged 80 and over experience a fall
  • In Essex, falls led to almost 10,500 emergency hospital admissions in 2024
  • Most admissions involved people aged 65 and over

Although many falls do not cause serious injury, some can result in fractures, hospital admission, or reduced independence. In addition, fear of falling can lead people to reduce activity, which may increase the risk further.

Preventing falls helps you stay active and maintain your quality of life.

Use the Fall Proof guide to prevent falls in Essex

The Fall Proof guide provides practical advice to help prevent falls and improve your strength and balance.

The guide includes:

  • advice on choosing safe and supportive footwear
  • a home safety checklist to reduce trip hazards
  • guidance on hydration and blood pressure
  • information on eyesight checks
  • simple strength and balance exercises
View the Fall Proof guide to prevent falls and stay well.

Strength and balance exercises to prevent falls

Regular movement helps improve strength, balance, and coordination. As a result, exercise can significantly reduce your risk of falling.

Strength and balance exercises can help you:

  • improve stability and mobility
  • increase confidence when walking
  • remain independent for longer
  • reduce your risk of falls

Active Essex’s Able Like Mabel campaign provides simple exercises that you can do safely at home.

The Chartered Society of Physiotherapy also offers helpful guidance through its Get Up and Go exercise programme.

Frequently asked questions about falls

If you feel able to get up safely, take your time and rest afterwards. Even if you feel well, you should speak to your GP practice if this is your first fall or if you feel concerned about your balance.

If you cannot get up, feel severe pain, or suspect a serious injury, call 999 immediately.

You should contact your GP practice if:

  • you have fallen more than once
  • you feel unsteady when walking
  • you feel dizzy or lightheaded
  • you feel worried about falling
  • you avoid activities because of fear of falling

Early support can help prevent future falls.

Yes. Strength and balance exercises are one of the most effective ways to prevent falls in Essex. Even gentle exercise can improve stability, confidence, and mobility.

Regular activity helps maintain muscle strength and balance.

No. Although falls become more common with age, they are not inevitable. You can reduce your risk by:

  • staying physically active
  • reviewing your medicines
  • improving home safety
  • having regular eyesight checks

These steps help you stay safe and independent.

Stand up slowly and pause before walking. If dizziness happens regularly, speak to your GP or pharmacist. They can check whether medicines, blood pressure, or hydration may be affecting you.