Healthy Aging
Falls and Balance Problems
Falls are common in older age, but many are preventable, and the steps with the best evidence are simple: regular balance and strength exercise, a safer home, and a check of the things that can make you unsteady. This page is about lowering the chance of falling and knowing what to do if you do; building balance skills, home set-up, medicines and vision have their own pages.
General information, not medical advice. Last updated November 1, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Start a balance and strength routine you can keep up, ideally in a group class or with a physiotherapist if you are unsteady, and aim for at least twice a week as the NHS suggests.
- Walk through your home looking for trip hazards (loose rugs, clutter, loose wires, poor light) and fix the easy ones first.
- If you have fallen, feel unsteady or are worried about balance, book a visit with your doctor; you may be referred to a falls service.
Be careful with
- Do not take vitamin D just to prevent falls without asking a clinician. It did not lower falls in generally healthy adults, and very large doses raised them.
- Do not stop, start or change any prescribed medicine on your own because of falls; ask your doctor or pharmacist for a medicine review.
- Do not rush back to hard exercise if you are frail, very unsteady or just out of hospital; begin with supervised, gentle work.
- Do not lift someone who has fallen. Check for injury and get help.
Get help when
- After a fall with a possible injury to the head, back, neck or hip, or if you cannot get up, call your local emergency number. The NHS names 999 in the UK. Do not try to lift the person yourself.
- A fall with pain, injury or feeling unwell needs urgent medical advice (the NHS names 111 in the UK).
- Falling more than once, new unsteadiness, fainting or blackouts, or a fall while taking a blood thinner or after hitting your head: see a doctor promptly.
- Chest pain, a racing or irregular heartbeat, sudden weakness, speech change or a severe headache with a fall: treat as an emergency. This is general safety guidance and is not taken from one source.
- Fear of falling that keeps you from leaving home or doing daily activities: talk to a doctor, because help exists.
About Falls and Balance Problems
What this goal means
A fall is an unplanned drop to the ground. In 2018, 27.5 percent of US adults 65 or older reported at least one fall in the past year, according to the US Preventive Services Task Force, and the CDC says falls caused over 43,000 deaths in this age group in 2024. This goal is about lowering that risk: the chance of falling, and of being hurt if you do.
It differs from Improve Your Balance, which is about training steadiness skills, and from Make Your Home Safer & Easier to Use, which covers the home in more detail. This page pulls the whole picture together and shows which steps have the best evidence.
1,2What it can feel like
Some people fall suddenly, with a trip or a dizzy spell. Others notice they feel unsteady, hold onto furniture, avoid stairs or go out less. Fear of falling is common, and it can lead to moving less, which in turn can weaken muscles and make falls more likely.
3,4Contributing factors
The NHS lists weaker muscles with age, conditions that affect movement or balance (such as arthritis, stroke or Parkinson's disease), low blood pressure, side effects of some medicines, eyesight or hearing problems and dementia. A 2024 JAMA review names gait and balance disorders, orthostatic hypotension (a blood pressure drop on standing), sensory impairment, medicines and home hazards as the main changeable risks. A 2019 meta-analysis of observational studies found orthostatic hypotension was linked to falls (odds ratio 1.73), which shows an association rather than proof that treating it prevents falls.
4,5,6Relevant conditions
Falls can be one sign of an underlying problem, such as weak muscles, a blood pressure drop on standing, an inner-ear disorder, poor eyesight, a neurological condition or a medicine effect. Only a clinician can say what lies behind falls in your case. Fractures are a main risk of falling, so bone health matters too.
4,1Realistic expectations
Prevention lowers risk; it does not remove it. A 2019 Cochrane review of 108 trials (23,407 people) found exercise cut the rate of falls by 23 percent. Home changes cut falls by 38 percent in people at higher risk. Most trials ran for a year or less and many had risks of bias, so benefits are likely to need steady effort.
7,8Who it applies to
Most of the research is in community-living adults aged 65 or older, especially those at increased risk (a past fall, concern about falling or slow walking). The World Guidelines advise that all older adults be told about falls prevention and physical activity, and that people at high risk be offered a full assessment. The sources read do not cover pregnancy, breastfeeding or children, so a clinician should guide those situations.
9,5Related conditions and symptoms
Osteoporosis and bone health → Sarcopenia and muscle loss → Frailty →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Choose a balance and strength routine (class, physiotherapist or the NHS routines) and do it at least twice a week.
- Walk through your home and fix trip hazards: rugs, clutter, loose wires, poor light, bathroom grip.
- Book a visit with your doctor if you have fallen, feel unsteady or worry about balance, and ask about a medicine review, blood pressure on standing, and eye and hearing checks.
Optional additions
- Try a supervised tai chi class.
- Ask a clinician to check your vitamin D level before taking any supplement for falls.
- Ask about an occupational therapy home visit.
What to track
- Any falls or near-falls: date, place, what happened, how you felt.
- Times you feel dizzy, especially on standing, and when you took your medicines.
- How often you do your balance and strength exercises.
When to reassess
Look at your notes after about three months. Any new fall, increasing unsteadiness or fear of falling is a reason to book a doctor visit sooner rather than later.
When to seek professional support
- A doctor or falls service can look for causes and set a plan.
- A physiotherapist can set exercises for your level; an occupational therapist can review your home.
- A pharmacist can review your medicines and supplements for effects on balance.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Balance and functional exercise
High certaintyAddresses: Fewer falls
Why it may help: A 2019 Cochrane review of 108 trials found exercise cut the rate of falls by 23 percent and the number of people falling by 15 percent (high certainty). Balance and functional exercises (standing on one leg, heel-to-toe walking, stepping, sit-to-stand) cut the rate of falls by 24 percent, and the US Preventive Services Task Force recommends exercise for adults 65 or older at increased risk.
How to apply it: Join a group class or follow a home programme, and build up slowly. The NHS routines (sideways walking, grapevine, heel-to-toe walk, one-leg stand, step-ups) are gentle; do them near a wall or stable chair and aim for at least twice a week.
Who it may suit: Most older adults, with a clinician's guidance if you are frail, very unsteady or have a medical condition.
Precautions: Cochrane reported mostly minor, muscle and joint adverse events. Start with supervision if you are very unsteady or recently left hospital.
7,1,10Add leg-strengthening to balance work
Moderate certaintyAddresses: A larger drop in falls from combined programmes
Why it may help: Cochrane found programmes with several exercise types (usually balance, function and strength) cut the rate of falls by 34 percent (moderate certainty). A separate Cochrane review found multiple-component programmes probably reduce the rate of falls (rate ratio 0.74). Strength training or walking alone gave uncertain results for falls.
How to apply it: Choose a class or plan that includes standing balance work and leg strength together, rather than only walking or only weights.
Who it may suit: Older adults who can exercise safely, with a clinician's guidance if you have a heart, joint or balance condition.
Precautions: Check with a clinician before starting if you have a heart or lung condition, bone fragility or severe joint pain.
7,11Strength training and protein for older adults → Activity, strength and muscle →
Check and change trip hazards at home
Moderate certaintyAddresses: Fewer falls in people at higher risk
Why it may help: A 2023 Cochrane review (22 trials, 8,463 people) found home fall-hazard changes probably reduce falls by 26 percent overall and by 38 percent in people picked for higher risk, but not in people who were not at higher risk. A 2021 trial of 310 adults found a 38 percent lower fall rate as a secondary outcome, though its main outcome (hazards) did not differ.
How to apply it: The NHS advises clearing clutter, loose wires and rugs, using non-slip mats, adding safety rails on steps and grab rails in the bathroom, and keeping good light. An occupational therapist can review your home.
Who it may suit: Anyone who has fallen, has had near-falls or feels unsteady at home.
Precautions: Avoid climbing on chairs or steps to fix things; ask for help with high or heavy jobs.
8,12,4Ask for a full falls-risk check if you are at higher risk
Low certaintyAddresses: A plan matched to your own risk factors
Why it may help: The World Guidelines recommend offering a comprehensive multifactorial assessment to people at high risk. A Cochrane review found multifactorial programmes may reduce the rate of falls (rate ratio 0.77, low-quality evidence) with little or no effect on the risk of falling, so the benefit is real but less certain than for exercise.
How to apply it: Tell your doctor about any fall, near-fall or worry about balance. The NHS says you may be referred to a falls service, and in some areas you can self-refer. The check can include strength, balance, medicines, vision, blood pressure on standing, feet and home.
Who it may suit: People who have fallen in the past year, are worried about falling or walk slowly.
Precautions: Results vary between programmes; the plan works best when you act on what is found.
9,11,4Additional options
Tai chi (tai ji quan)
Moderate certaintyAddresses: Fewer falls and fewer injurious falls than stretching
Why it may help: In a 670-person trial of older adults at high risk, a tai ji quan programme lowered falls more than stretching (incidence rate ratio 0.42) and more than a mixed exercise programme, and a follow-up found fewer injurious falls (0.25). Cochrane found tai chi may cut the rate of falls by 19 percent (low certainty) and the number of people falling by 20 percent (high certainty).
How to apply it: Join a supervised class led by a trained teacher, and go gently. The trial classes were supervised.
Who it may suit: Older adults who like slow, flowing movement.
Precautions: The trial population was mostly White and the classes were supervised, so results may not carry over to home practice. In Parkinson's disease, a supervised tailored programme improved balance tests and lowered falls versus stretching but not versus resistance training; ask your care team about suitability.
13,14,7,15Get up slowly if you feel lightheaded
Very low certaintyAddresses: Lowers the chance of a faint or stumble when standing
Why it may help: A meta-analysis of 50 observational studies found orthostatic hypotension was linked to falls. No trial read shows that standing-up habits alone prevent falls, so this is practical caution built on an association.
How to apply it: Pause when you sit up or stand, hold something stable, and sit back down if you feel faint. Tell your doctor if it happens often.
Who it may suit: Anyone who feels dizzy on standing.
Precautions: Frequent lightheadedness, fainting or blackouts need a medical check; do not change blood pressure medicines on your own.
6,5Well-fitting shoes with good grip
Low certaintyAddresses: A steadier footing
Why it may help: The NHS advises well-fitting shoes or slippers with good grip. Cochrane could not pool footwear trials because they differed too much, so the benefit is not proven in trials; a 2024 JAMA review links multicomponent podiatry to fewer falls (3 studies, risk ratio 0.77).
How to apply it: Wear shoes indoors and out, avoid loose slippers and socks on smooth floors, and see a podiatrist about foot pain.
Who it may suit: Everyone, especially anyone with foot pain or numb feet.
Precautions: If your feet are numb or you have diabetes, ask a clinician about foot checks.
4,8,5Treat dizziness from the inner ear
Moderate certaintyAddresses: Less dizziness when an inner-ear problem is the cause
Why it may help: A Cochrane review (39 trials, 2,441 people) found vestibular rehabilitation made resolved dizziness more likely (odds ratio 2.67). Another found the Epley manoeuvre resolved vertigo more often than sham treatment (21 percent rising to 56 percent) in benign paroxysmal positional vertigo. Neither review measured falls as the main outcome.
How to apply it: Ask a doctor first to find the cause; the manoeuvre is done by a clinician.
Who it may suit: People whose dizziness or spinning is linked to head movement or an inner-ear disorder.
Precautions: Nausea is common during the manoeuvre, and vertigo returned in about 36 percent of people. New severe spinning with hearing loss, double vision or trouble walking needs prompt medical care.
16,17Still being studied
Yoga-based exercise
Low certaintyAddresses: A small gain on balance tests; falls not shown
Why it may help: A meta-analysis of six trials (307 people aged 60 or older) found yoga gave a small effect on balance (Hedges g 0.40) and a medium effect on mobility (0.50). The authors say more research is needed to learn whether it prevents falls.
How to apply it: Choose a class suited to older adults and tell the teacher about any balance problems.
Who it may suit: Older adults who enjoy yoga.
Precautions: Avoid deep or unsupported poses if unsteady; practise near a chair or wall.
18,7Exercise to ease fear of falling
Low certaintyAddresses: Slightly less fear right after a programme
Why it may help: A Cochrane review of 30 trials (2,878 people) found exercise probably reduced fear of falling to a limited extent just after programmes (low-quality evidence), without raising falls. Lasting effects were very low quality.
How to apply it: Choose group exercise that feels safe, and talk to a clinician if fear keeps you at home.
Who it may suit: People who have become afraid of falling.
Precautions: If fear is severe or comes with low mood, tell your doctor.
3Eye checks and treating vision problems
Mixed findingsAddresses: Unclear effect on falls
Why it may help: Good vision matters for steadiness, but results are mixed. Cataract surgery was linked to fewer falls in a 2024 JAMA review (8 studies, risk ratio 0.68), while a trial in 616 frail older people found more falls after a vision programme (65 percent versus 50 percent fell). Cochrane found vision interventions may make little or no difference.
How to apply it: Have regular eye tests, as the NHS advises, and take extra care while getting used to new glasses.
Who it may suit: All older adults; take special care if frail.
Precautions: The frail-group trial authors suggest people may have become more active after new glasses; adjust slowly to new lenses.
5,19,8,4Reviewing medicines that raise fall risk
Mixed findingsAddresses: Fewer risky medicines, if your clinician agrees
Why it may help: Some medicines can cause dizziness, drowsiness or low blood pressure. The World Guidelines advise a structured medication review, and the NHS advises asking your GP or pharmacist whether yours could affect balance. A 2024 JAMA review found medicine-stopping programmes did not significantly reduce falls in meta-analysis, though medicine review is part of many successful multifactorial programmes.
How to apply it: Bring all your medicines, including herbs and supplements, to a pharmacist or doctor and ask about balance.
Who it may suit: People taking several medicines or any that cause drowsiness or dizziness.
Precautions: Never stop a prescribed medicine on your own; stopping can cause harm.
20,5,4Vitamin D if your level is low
Low certaintyAddresses: Possible fewer falls only in people with low levels
Why it may help: A 2024 network meta-analysis (35 trials, 58,937 people) linked 800 to 1,000 IU a day to a lower risk of falls, mainly with daily dosing and in people whose level was low. A 2012 Cochrane review likewise found vitamin D may help those with lower levels. This is lower-quality, subgroup evidence.
How to apply it: Ask a clinician to check your level before taking it. Daily low dosing was the pattern with possible benefit; intermittent dosing showed none.
Who it may suit: Older adults whose clinician has found low vitamin D.
Precautions: Doses above 1,000 IU a day raised fall risk versus 800 to 1,000 IU in that analysis. Vitamin D can interact with other medicines and raise calcium; check with a clinician or pharmacist. Pregnancy and breastfeeding: ask a clinician.
21,22Food & nutrition
Food, drink and falls
No food or diet has been shown in the sources read to prevent falls. Steady eating and drinking support strength and energy in general, and the NHS advises drinking little alcohol to lower fall risk.
Vitamin D is the one nutrient with falls trials. Large trials found no fewer falls in generally healthy adults, and very large doses raised falls, so food or supplements should not be treated as a falls treatment without a clinician's advice.
4,23,24Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Vitamin D
Low certaintyStudied form and route: Daily oral supplement
Intended outcome: Fewer falls (only in people with low levels, in some analyses)
Human evidence: VITAL (25,871 generally healthy adults) found no fewer falls, and a 2026 BMJ review of 69 trials found little to no effect on falls. A 2024 network analysis suggested 800 to 1,000 IU a day may lower falls in people with low levels (25(OH)D of 50 nmol/L or less).
Limits: The low-level benefit comes from subgroup analyses of lower quality. Intermittent dosing showed no benefit.
Interactions and precautions: A yearly 500,000 IU dose and monthly 60,000 IU doses were linked to more falls, and doses above 1,000 IU a day raised risk in the network analysis. Too much vitamin D can raise blood calcium and may interact with some medicines; check with a clinician or pharmacist, and ask first in pregnancy or breastfeeding.
23,25,21,24,26Therapies & care
Established care for falls is a medical and rehabilitation matter. A doctor can look for treatable causes (blood pressure drops on standing, inner-ear problems, eyesight, medicines, weak muscles) and may refer you to a falls service, a physiotherapist or an occupational therapist. This page does not replace that care.
Physiotherapy or a supervised exercise programme
High certaintyExercise-based rehabilitation A tailored balance, function and strength programme, in a group or at home. Exercise is the first-line step recommended by the US Preventive Services Task Force for adults 65 or older at increased risk.
Who it may suit: People who are unsteady, have fallen, or have a movement condition.
Precautions: Tell the therapist about heart, joint, bone or neurological conditions.
7,1Falls service or multifactorial assessment
Low certaintyClinical assessment A clinician or team checks strength, balance, medicines, vision, blood pressure, feet and home, then acts on what is found. The NHS says you may be referred, or may be able to self-refer.
Who it may suit: People at high risk: a past-year fall, worry about falling or slow walking.
Precautions: Results depend on acting on the plan; not every programme lowers the chance of falling.
9,11,4Occupational therapy home assessment
Moderate certaintyHome safety review A trained therapist looks at your home and suggests changes such as rails, mats and tidier walkways. Cochrane found home changes cut falls by 38 percent in people at higher risk.
Who it may suit: People at higher risk of falling at home.
Precautions: Benefit was not seen in people who were not at higher risk.
8,12Vestibular rehabilitation and repositioning manoeuvres
Moderate certaintyDizziness treatment Exercises or clinician-performed head movements for inner-ear causes of dizziness.
Who it may suit: People whose clinician has found an inner-ear cause.
Precautions: Nausea is common during the manoeuvre, and vertigo can return.
16,17What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Large or single high doses of vitamin D
Evidence againstWhy: A yearly 500,000 IU dose raised falls and fractures in 2,256 older women (83.4 versus 72.7 falls per 100 person-years). In a 200-person trial, falls were more common with monthly 60,000 IU (66.9 percent) than with 24,000 IU (47.9 percent). A network analysis found doses above 1,000 IU a day raised falls versus 800 to 1,000 IU.
Who it applies to: Anyone considering high-dose or once-a-year or monthly vitamin D for strength or falls.
Try instead: Ask a clinician to check your level first and to advise on any daily amount.
24,26,21Rushing or climbing to reach things
Low certaintyWhy: The NHS advises clearing clutter and fitting rails and good grip so everyday tasks are safer. Using chairs or ladders adds height to a fall.
Who it applies to: Anyone doing household jobs alone.
Try instead: Keep everyday items within easy reach and ask for help with high or heavy tasks.
4Personal triggers to check
Loose rugs, clutter, loose wires and poor light
Moderate certaintyWhy: The NHS lists these as trip hazards. Cochrane found home hazard changes cut falls by 38 percent in people at higher risk.
Who it applies to: Anyone at higher risk of falling; people who have fallen before.
Try instead: Clear walkways, fix or remove rugs, tidy cables and add light for night-time trips.
4,8Slippery or ill-fitting footwear and bare feet on smooth floors
Low certaintyWhy: The NHS advises well-fitting shoes or slippers with good grip. Evidence from footwear trials is thin.
Who it applies to: Anyone, especially people with foot pain or numbness.
Try instead: Choose shoes that fit and grip, indoors as well as out.
4,8Alcohol
Low certaintyWhy: The NHS advises drinking little alcohol to lower the risk of falls.
Who it applies to: Anyone who drinks, especially with medicines that cause drowsiness.
Try instead: Keep alcohol low and take extra care on stairs and at night.
4Getting up fast after sitting or lying
Low certaintyWhy: A drop in blood pressure on standing was linked to falls in a meta-analysis of observational studies.
Who it applies to: People who feel faint or dizzy on standing.
Try instead: Sit up, pause, then stand, holding something stable. Report repeated dizziness to a doctor.
6Products that need caution
Vitamin D, calcium or combined supplements taken only to prevent falls
Evidence againstWhy: In VITAL (25,871 generally healthy adults), vitamin D did not reduce falls, including in people with lower starting levels, and the authors say it should not be used for primary prevention of falls. A 2026 BMJ review of 69 trials (153,902 people) found calcium, vitamin D or both had little to no effect on falls, though evidence for high-risk people was limited.
Who it applies to: Generally healthy older adults not found to have low vitamin D.
Try instead: Put the effort into exercise and home safety, and have a clinician check your level if you suspect a deficiency.
23,25,22Sedating sleep aids and alcohol together, without advice
Low certaintyWhy: Some medicines cause dizziness or drowsiness and the more medicines a person takes, the greater the fall risk, according to the NHS and World Guidelines position paper.
Who it applies to: Anyone using several medicines or sleep products.
Try instead: Ask a pharmacist for a medicine review, and do not stop prescribed medicines on your own.
4,20Medicines and supplement burden in older adults → Medicines that affect memory, sleep and mood →
Unsupported claims
"A supplement or herb will keep you steady"
Not enough evidenceWhy: No herb or non-vitamin supplement trial for falls was found in the sources read. The only supplement with falls data is vitamin D, and it did not help generally healthy adults.
Who it applies to: Online adverts and product labels.
Try instead: Rely on exercise, home safety and a medical check, which have trial support.
23,7"Falls are just a normal part of ageing"
High certaintyWhy: Falls are common, but guidelines list many changeable risks and recommend steps to prevent them. The World Guidelines advise that all older adults be told about prevention.
Who it applies to: Older adults and families who accept falls as inevitable.
Try instead: Treat a fall as a prompt to ask for a check.
9,1Common mistakes
Cutting back on activity to avoid falling
Moderate certaintyWhy: Fear can lead people to move less, which weakens muscles. Exercise slightly lowered fear in a Cochrane review without raising falls, and exercise lowered falls.
Who it applies to: Anyone who has fallen or fears falling.
Try instead: Keep moving with suitable, supervised exercise and talk to a clinician if fear is strong.
3,7Going straight to hard training when frail or unsteady
Low certaintyWhy: Cochrane left out results from people recently discharged from hospital, and adverse events were monitored closely in only one trial.
Who it applies to: Frail or very unsteady people, and those just home from hospital.
Try instead: Begin with a physiotherapist or supervised class.
7Stopping a medicine on your own because it may cause dizziness
Moderate certaintyWhy: Guidelines recommend a structured review by a clinician. Stopping alone can cause harm.
Who it applies to: Anyone taking prescribed medicines.
Try instead: Book a medicine review with your doctor or pharmacist.
20,4Evidence & safety
What the research shows
Exercise has the best evidence for preventing falls, with high-certainty trial results for balance and functional exercise. Tai chi and home hazard changes in higher-risk people have moderate support. A full risk assessment, vision care and medicine review are less certain. Vitamin D did not reduce falls in generally healthy adults, and very large doses raised them.
Limits of the evidence
- Most exercise trials did not compare one type of programme directly with another.
- Follow-up beyond one to two years was not read for tai chi or yoga.
- No trial of an herb or non-vitamin supplement for falls was found in the sources read.
- The NIA, NICE and CDC STEADI pages could not be read, so their figures were not used.
- Studies of supplement and medicine interactions with balance were not read.
- Certainty ratings are the editors' own reading except where a review or guideline gives its own grade.
Precautions and interactions
- Tell your doctor about all medicines, herbs and supplements, including sleep aids, because some cause dizziness or drowsiness.
- Do not stop or change a prescribed medicine on your own; ask your doctor or pharmacist.
- Vitamin D in large doses raised falls in trials; take it only on a clinician's advice.
- People who are frail, recently discharged from hospital or very unsteady should begin exercise with supervision.
Life-stage considerations
- Older adults: this is the group studied; tailor exercise to your health with a clinician.
- Pregnancy and breastfeeding: the sources read cover older adults only; ask a clinician about balance problems, and check before taking vitamin D or any supplement.
- Children: the sources read do not cover children; see a paediatrician about repeated falls or clumsiness.
Warning signs
- A fall with a possible head, back, neck or hip injury, or being unable to get up: emergency help.
- Fainting or blackouts, a racing or irregular heartbeat, chest pain, sudden weakness, speech change or severe headache.
- New severe dizziness with hearing loss, double vision or trouble walking.
- Repeated falls, or a fall while taking a blood thinner or after a head knock.
Claim checks
Vitamin D prevents falls
Evidence againstNot for generally healthy adults. VITAL (25,871 people) and a 2026 BMJ review found little to no effect, and very large doses raised falls. Some analyses suggest a daily amount may help people with low levels.
23,25,21,24Exercise prevents falls
High certaintySupported. Cochrane found a 23 percent lower rate of falls (high certainty), with balance and functional exercise cutting it by 24 percent.
7,1Tai chi prevents falls
Moderate certaintyProbably helps. A 670-person trial found fewer falls than stretching, and Cochrane found it may reduce the rate of falls.
13,7Yoga prevents falls
Low certaintyNot shown. Small trials found modest gains in balance tests, but falls were not the outcome.
18New glasses or eye treatment stop falls
Mixed findingsUnclear. Cataract surgery was linked to fewer falls, but a trial in frail older people found more falls after a vision programme.
5,19Questions people ask
What causes falls in older people?
The NHS lists weaker muscles, conditions such as arthritis, stroke or Parkinson's disease, low blood pressure, side effects of some medicines, eyesight or hearing problems and dementia. Only a clinician can say what is behind falls in your case.
Can exercise prevent falls?
Yes, in trials. A 2019 Cochrane review found exercise cut the rate of falls by 23 percent and the number of people falling by 15 percent (high certainty), mostly with balance and functional exercise.
Does tai chi help prevent falls?
Probably. A 670-person trial found a tai ji quan programme lowered falls more than stretching, and Cochrane found tai chi may cut the rate of falls by 19 percent and the number of fallers by 20 percent.
Does yoga help with balance?
Small trials found a small balance gain and a medium mobility gain in people 60 or older, but none showed that yoga prevents falls.
Should I take vitamin D to prevent falls?
In generally healthy adults, large trials and reviews found no fewer falls. Some analyses suggest a daily amount may help people with low levels, but very large doses raised falls in two trials. Ask a clinician, who can check your level.
Do home changes help?
Home hazard changes probably reduce falls by 26 percent overall and by 38 percent in people at higher risk, but not in people who were not at higher risk.
Can my medicines cause falls?
Some can, through dizziness, drowsiness or low blood pressure. The NHS advises asking a GP or pharmacist whether yours could affect balance. Do not stop any prescribed medicine on your own.
Do eye checks and new glasses stop falls?
Not clearly. A trial in frail older people found more falls after a vision programme, while cataract surgery was linked to fewer falls in a review. The NHS advises regular eye tests.
What should I do if I fall?
The NHS advises staying calm and checking for pain or injury. If you can get up, take your time: roll onto your side, push up onto hands and knees, hold something stable and stand slowly. If you cannot get up, use a phone or alarm to call for help, keep warm, keep moving your arms and legs and change position about every 30 minutes. Call emergency services if you may have injured the head, back, neck or hip, and do not lift someone yourself.
What if I am afraid of falling?
Fear of falling is common. A Cochrane review found exercise slightly reduced the fear straight after programmes (low-quality evidence), without raising falls. Talk to a clinician if fear keeps you from daily activity.
When should I see a doctor about balance?
If you have fallen, feel unsteady or are worried about balance or mobility, the NHS says to see a GP, who may refer you to a falls service.
Is this page medical advice?
No. It summarises published research and public-health guidance in plain language. It has not been checked by a clinician, so please talk to your own clinician about falls.
References
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- Mol A, et al. Orthostatic Hypotension and Falls in Older Adults: A Systematic Review and Meta-analysis. J Am Med Dir Assoc. 2019. Abstract checked on PubMed 2026-11-01. source
- Sherrington C, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019. Abstract checked on PubMed 2026-11-01. source
- Clemson L, et al. Environmental interventions for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2023. Abstract checked on PubMed 2026-11-01. source
- Montero-Odasso M, et al. World guidelines for falls prevention and management for older adults: a global initiative. Age Ageing. 2022. Abstract checked on PubMed 2026-11-01. source
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Related on AlternativeMed
Related goals
Improve Your Balance → Make Your Home Safer & Easier to Use → Maintaining Your Everyday Independence → Stay Well Nourished as You Age → Hearing and vision changes → Maintain Your Vision Health → Medicines and supplement burden in older adults → Feel More Confident Moving → Walk More Comfortably → Preventive care and vaccines for older adults →
Ingredients, foods and supplements
Research, safety and claim-check resources
Healthy Aging → Strength training and protein for older adults → Activity, strength and muscle → Supplements for healthy aging: claim check → Natural remedy safety: older adults → Medication interactions → Medicines that affect memory, sleep and mood →