August 25, 2026

Staying Upright: Falls Prevention Is About More Than Balance

Helping to Prevent Falls

Falls can have a serious effect on our confidence, independence and quality of life. They are also more common than many people realise.

Australian research estimates that around one in three older people living at home experiences a fall each year. Falls are also the leading cause of injury-related hospitalisation in Australia.

The Australian Commission on Safety and Quality in Health Care states:

“Falls are the leading cause of injury-related hospitalisations in Australia.”

This is not just an issue in hospitals or residential aged care. The Australian Institute of Health and Welfare found that:

“Most hospitalised falls among people aged 65 and over occurred at home.”

In its analysis of falls during 2019–20, the AIHW reported that 53% of hospitalised falls among people aged 65 and over occurred at home. The home may feel familiar and safe, but bedrooms, bathrooms, steps, pathways and outdoor areas can all contain hazards.

Falls are rarely caused by just one thing

We often think falls happen because someone simply loses their balance. Balance is important, but falls usually involve a combination of physical, environmental and health-related factors.

These can include:

Reduced leg strength or mobility
Changes in balance or coordination
Poor lighting
Loose mats, electrical cords and cluttered walkways
Slippery bathroom surfaces
Uneven paths and steps
Vision problems
Some medications
Foot pain and poorly fitting footwear

Recognising these factors gives us more opportunities to reduce the risk.

Eyesight can affect more than clarity

Changes in eyesight can make it harder to see the edges of steps, notice objects on the floor, judge distances or adjust when moving between bright and dimly lit areas.

Multifocal, bifocal and progressive lenses may also affect depth perception when looking down or moving through unfamiliar surroundings. Australia’s 2025 falls-prevention guidance advises active older people to consider using single-lens distance glasses when active outdoors, following advice from an appropriate eye-care professional.

Regular eye examinations, good lighting and allowing your eyes time to adjust when entering a darker area can all help.

Healthy feet help keep us upright

Foot health is another easily overlooked part of falls prevention.

Bunions, corns, calluses, painful joints and reduced sensation can change the way we stand and walk. Shoes that are loose, worn, slippery or unsupportive may compound the problem.

The Australian falls-prevention guidelines explain:

“Foot problems and inappropriate footwear are contributing factors to mobility impairment.”

Supportive, properly fitted shoes with a firm sole, good tread and a secure heel can improve stability. Persistent foot pain or difficulty caring for your feet should be discussed with a doctor or podiatrist.

Where Tai Chi can help

Tai Chi cannot remove a loose mat, correct a vision problem or replace medical and podiatry care. However, it can be a valuable part of a broader approach to staying upright.

Tai Chi uses slow, controlled movements that involve:

Shifting weight from one leg to the other
Maintaining an upright and stable posture
Coordinating the upper and lower body
Controlling each step and change of direction
Developing awareness of body position
Building strength, balance and confidence progressively

A 2024 systematic review and meta-analysis of 22 studies concluded:

“Tai Chi significantly improved balance and physical function.”

Another systematic review of 24 randomised controlled trials found that Tai Chi was associated with a 24% reduction in the risk of falls among the older adults studied. It also found improvements across several measures of balance and mobility.

These results do not mean that practising Tai Chi guarantees someone will not fall. They show that regular Tai Chi can help develop some of the physical abilities involved in remaining steady, mobile and confident.

A practical approach to staying upright

Falls prevention works best when we look at the whole person and their surroundings.

A useful starting point is to ask:

Are the walkways through my home clear?
Is there enough lighting at night?
Are bathroom surfaces slippery?
Do my shoes fit securely?
Are foot problems affecting how I walk?
Have I had my eyesight checked recently?
Do any of my medications cause dizziness or drowsiness?
Am I regularly practising balance and leg-strengthening activities?

Small improvements across several areas may be more useful than relying on any single intervention.

Keep moving with confidence

Tai Chi offers a gentle and adaptable way to practise balance, controlled weight shifting, coordination and body awareness. Movements can be modified for different levels of mobility, including people who need additional support or prefer to begin seated.

If you have experienced a fall, feel unsteady, or have a medical condition affecting your balance, speak with your doctor or an appropriately qualified health professional before beginning a new exercise program.

At Shang Tai Chi, our goal is to help people move better, feel better and live better through clear, practical and accessible Tai Chi.

Have a question about Tai Chi, balance or getting started? Contact Shang Tai Chi. You are welcome to ask questions, and we will help you decide whether one of our programs may be suitable for you.

Sources

This article provides general information and is not a substitute for individual medical, optometry, physiotherapy or podiatry advice.