Evidence Based Exercises

There are two evidence-based programmes in the UK which have been proven to reduce falls and the risk of future falls. These are called the ‘Otago Exercise Programme’ led by trained Otago Leaders, and the ‘Falls Management Exercise Programme (FaME)’ led by Postural Stability Instructors (PSIs).

These two programmes are recommended for those at high risk of falls as they have been shown to both reduce falls and improve strength and balance. Sometimes they have different names (e.g. Strong and Steady), but they are led by trained instructors who can adapt and progress the programme to meet your specific needs.

Staying active is one of the most important things you can do to reduce your risk of falling and maintain your independence. The videos below, developed by Professor Dawn Skelton – a renowned expert in falls prevention and healthy ageing at Glasgow Caledonian University – offer a selection of evidence-based exercises designed to help improve strength, balance, and confidence.

Before starting, please make sure the exercises are right for you. Everyone’s ability is different, so it’s important to match the exercises to your own level of mobility. To help you decide, start by watching the two short videos first:

Falls Prevention Exercises: An Introduction
Exercise Level Test

You will find these videos below.

These will help you understand which level of exercise is suitable for you. If you’re unsure or have any medical conditions, speak to your GP or physiotherapist before beginning.

Video Resources

These evidence-based exercise sessions are structured in levels. Start at the right level for you and build up gradually.

Falls Prevention Exercises: An Introduction
A short video to help you understand the benefits of strength and balance exercises.

Exercise Level Test
A quick test to help you work out which level is right for you.

Strength and Balance: Level One
A gentle introduction to strength and balance movements for beginners.

Strength and Balance: Level Two
A moderate session for those who are already fairly active.

Strength and Balance: Level Three
A more advanced session designed for those with good mobility and balance.

Exercise classes with our Falls Prevention Team in Plymouth
Falls Management Exercise (FaME) classes are lead by our team of specialist exercise professionals in the Falls Prevention Team.

Can you get up from the floor if you fall?

Being able to get up from the floor is important, as if we fall, we may not injure ourselves, but may have to spend a long time on the floor if we cannot get up. This leads to concern about falls and avoidance of activity, which can just make things worse.

Getting up from the floor is like any movement, it needs practice or we get rusty. If you can get up from the floor, even with difficulty, practice this skill more regularly, and it will get easier. Take a look at the videos on NHS Inform that show you how to practice at home (but always have someone around just in case).

We thank Professor Dawn Skelton (Glasgow Caledonian University and Director of Later Life Training) for allowing us to share these videos. We would also like to acknowledge the following content resource: www.fallsassistant.org.uk/exercise-centre.