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Welcome to Stay On Your Feet®. Information and resources to prevent falls and keep you active, because falls are preventable no matter what age you are.

Move Your Body

To find an exercise class near you visit our online directory of classes.

Moving your body will improve your balance and posture, strengthen your muscles and bones and improve your overall fitness and general well being. 3 hours of strength and balance activities is recommended each week, however you can split this up into much shorter activities.

Build Your Balance

Balance is the ability to stand, walk, and climb stairs, play sports or dance without falling over. It is a complex skill in which our body’s position is kept stable and controlled while we move and stay still.

Balance involves the systems of the body working together to control movements. To stay in balance we need our brain to receive and respond to messages from our muscles, joints, skin, eyes and ears.

Building your balance is the best way to avoid a fall. Your body needs to be able to take in information from your surroundings and process it very quickly so that your body can react to hold your position.

Male older adult doing tai chi
How can I build my balance?

There are many balance activities that will increase your coordination as well as strengthen muscles.

  • Many activities such as tai chi, tennis, fit ball, aerobics or lawn bowls which involve leaning forwards, backwards or to the side can help build your balance.
  • Exercises which build your balance include safely standing on one leg, walking in a straight line stepping over objects or walking heel to toe.
  • Ask your physiotherapist or local recreation centre for more ideas or contact the Stay On Your Feet® team for more information about community activities.

A walking aid can sometimes be needed to help improve balance and provide support.

Who can help
  • If you have any concerns about your balance it is best to speak to your GP next time you go for a visit.
  • Taoist Tai Chi Society of Australia: www.taoist.org.au
  • Australian Physiotherapy Association: www.physiotherapy.asn.au/
  • Your local gym or recreation centre.

Strengthen Your Legs

Muscles let our body use force when it is needed, such as when we are getting up from a chair or stopping ourselves tripping over something. Muscles, bones and joints start to deteriorate as we get older. Maintaining strong muscles, bones and joints in your legs will help you avoid slips, trips and falls and allow you to maintain your movement and flexibility.

Doing physical activity will help to make your muscles and bones stronger and help you to stay strong, healthy and independent.Every day movements and actions, like gardening and cleaning can help keep your muscles working and your body strong.

old adult doing leg exercises on a fit ball
How can I strengthen my legs?

Every day movements and actions, like gardening and cleaning can help keep your muscles working and your body strong. Exercises like standing up from your chair without using your hands are also ways to strengthen your legs. When starting to do an activity, it is good to start slow and not overdo it, so the body gets used to the activity and doesn’t get hurt or injured.

Make your leg muscles and bones stronger with exercises like standing up from your chair without using your hands or take part in activities using light weights at home or at the gym. You might like to try:

  • Dancing
  • Walking the dog
  • Carrying weights
  • Swimming
  • Dancing
  • Individual stretches.
  • Ask your physiotherapist, GP or local recreation centre for advice on suitable exercises for you.
Who can help

Moving Your Body is one of the best ways to prevent falls. Next find out how you can prevent falls by Improving Your Health.

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Stay On Your Feet® is provided by Injury Matters and funded by the Western Australian Department of Health.

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Government of Western Australia Department of Health Injury Matters