Does balance training help prevent falls in later life?

Yes, balance training genuinely helps. The strongest evidence comes from a network meta-analysis of 219 studies involving more than 167,000 participants¹. Two types of training stand out: supervised balance and resistance training, and group tai chi lasting at least three months. Both reduce the number of people who fall, the total number of falls, and fall-related injuries. Walking-only training did not reach that level of certainty.

More is more: the more intensive and longer you train, the greater the reduction in risk. A meta-analysis of 10 studies with 648 participants² shows that combined training incorporating resistance, core strength and balance exercises works best when done more than five times per week and sustained for longer than 32 weeks.

More vulnerable older adults benefit too. A study of 72 people with early-stage frailty³ showed that exercising three times per week for twelve weeks significantly reduced fall risk. Those gains were maintained up to 24 weeks after the start of the programme. The programme combined balance, strength, proprioception (your body's own sense of position and equilibrium) and reaction time.

Prefer exercising at home? The Otago programme is a well-documented option: leg and balance exercises you perform independently. A systematic review of 34 studies⁴ shows positive effects on muscle strength, balance, walking stability and fear of falling. Other aids such as a balance board show balance improvements of 16 to 42 percent relative to the baseline measurement in smaller studies⁵. Control groups that did nothing actually declined.

On safety, the large meta-analysis¹ reports that most programmes produce few serious adverse effects. If you have existing health conditions, discuss with your doctor beforehand which programme suits you best.