Falls become more likely as we get older, but they are not an inevitable part of ageing. The strongest evidence points to one thing that works: regular exercise that challenges balance and builds strength, done consistently. Adding two or three short balance-and-strength sessions a week, alongside daily activity, is one of the most practical steps you can take after 60.
I’m Gawhar Ahmad, licensed pharmacist and head coach at Being Fit. Balance is one of the four pillars of our longevity coaching in Dubai, and we coach clients over 60 at home across the city, including family villas in Dubai Hills. Here is what the research says and how we approach it. Clients over 60 train with their doctor’s clearance.
Key takeaways
- WHO says death rates from falls are highest among adults over 60.
- A Cochrane review found exercise reduces the rate of falls by around a quarter.
- Balance and functional exercises, plus strength work, are the most effective mix.
- Medicines, eyesight and home hazards also affect falls risk.
- Start with your doctor’s clearance and a coached assessment.
How common are falls?
Very. The World Health Organization calls falls a major public health problem and the second leading cause of unintentional injury death worldwide, with death rates highest among adults over 60. A Cochrane review notes that at least one in three people over 65 living in the community fall each year.
Why does balance get worse with age?
Several things add up. The NHS lists muscles getting weaker with age, conditions that affect mobility or balance, low blood pressure, side effects of some medicines, eyesight or hearing problems and dementia among the causes of falls. Less activity means less practice, and confidence drops, which in turn leads to moving less.
Does exercise really prevent falls?
Yes. The Cochrane review by Sherrington and colleagues pooled 108 randomised trials with more than 23,000 participants. Compared with control groups, exercise reduced the rate of falls by 23% and the number of people who fell by 15%, with high-certainty evidence. Programmes based mainly on balance and functional exercises worked, and programmes mixing several types (most often balance and functional exercises plus resistance training) probably worked best. Tai Chi may also help.
The World Health Organization guidelines match this: older adults should do varied multicomponent activity that emphasises functional balance and strength training on three or more days a week, to enhance functional capacity and prevent falls.
Which balance exercises can you start with?
The NHS balance exercises are a good, gentle starting point. Do them near a wall or a sturdy chair, at least twice a week:
- Sideways walking: 10 slow, controlled steps each way.
- Simple grapevine: walk sideways crossing one foot over the other, 5 steps each side.
- Heel-to-toe walk: at least 5 steps, looking forward, fingertips on the wall if needed.
- One-leg stand: facing the wall, hold for 5 to 10 seconds, 3 times each side.
- Step-up: slowly, using a rail or wall, up to 5 with each leg.
A coach then progresses these safely: less support, eyes moving, carrying a light weight, or combining balance with strength exercises such as step-ups and split squats.
What else lowers your risk?
- Stay active every day, and break up long periods of sitting (the NHS guidelines for older adults recommend strength, balance and flexibility work on at least two days a week).
- Wear well-fitting shoes with good grip; reduce clutter, loose rugs and trailing wires at home.
- Eat well and stay hydrated, which matters in Dubai’s heat.
- Have regular eye and hearing checks.
- Ask your doctor or pharmacist whether any of your medicines could affect your balance.
Why does a Health & Fitness professional-led assessment help?
Because medicines are a common, fixable factor. Some blood pressure tablets, sleeping tablets and other medicines can cause dizziness or light-headedness, especially on standing. Our head coach is a licensed pharmacist, and your medical-based assessment reviews your medicines alongside your strength, balance and walking. We work alongside your doctor and refer you back when something needs medical attention. Our guide to strength training after 60 covers the strength side in more detail.
What does a coached session at home look like?
A typical session lasts about 60 minutes: a gentle warm-up, balance drills progressed from the NHS basics, strength work for legs and hips, and mobility to finish. Everything happens in your home or community gym, so there is no travel, and the exercises are practised where you actually live. See our seniors fitness page and our Dubai Hills home personal training page.
How is it structured?
Longevity and seniors coaching run on our monthly packages, from Essential (12 sessions a month) to VIP. Pricing for every package is on our packages page, or WhatsApp for pricing on 058 572 2691.
Want to feel steadier on your feet? Find out how our longevity coaching builds strength and balance. Our Health & Fitness professional-led team is here to help: call 058 572 2691, WhatsApp us on 058 572 2691, email info@beingfit.ae or book your free trial and assessment. Every way to reach us is on our contact page.
Frequently asked questions
Can exercise really reduce falls?
Yes. A Cochrane review of 108 trials found exercise reduced the rate of falls by 23% in older people living in the community, with high-certainty evidence.
How often should I do balance exercises?
The NHS suggests at least twice a week. WHO recommends multicomponent activity emphasising balance and strength on three or more days a week for older adults.
Do I need my doctor’s clearance?
Yes. Clients over 60 train with their doctor’s clearance, and your assessment with us reviews your health history and medicines.
Can I train at home?
Yes. Your coach trains you at home, in your community gym or online, anywhere in Dubai.
How do I start?
Book a free trial and assessment, or WhatsApp us on 058 572 2691.
Sources
- World Health Organization: Falls fact sheet
- Sherrington C et al. Exercise for preventing falls in older people living in the community. Cochrane review, 2019
- World Health Organization: Guidelines on physical activity and sedentary behaviour, 2020
- NHS: Falls (how to prevent falls)
- NHS: Balance exercises
- NHS: Physical activity guidelines for older adults
This article is general information, not medical advice. If you have a medical condition, are pregnant or take regular medicines, speak to your doctor before starting a new exercise programme.
Choosing a coach? Read our guide to the best personal trainer in Dubai: seven honest checks before you book.
