Strength & Balance: Why It Matters More Than You Think

Living and working in the Snowy Mountains, I see every day how important it is to stay strong and steady on your feet. Whether you’re walking the trails around Cooma, or just keeping up with day‑to‑day life, good balance and leg strength make a huge difference. They’re also two of the most effective tools we have for preventing falls — something that becomes increasingly important as we get older.

Why Falls Matter

Falls are far more common than most people realise. In Australia, at least one‑third of people over 65 experience a fall each year. Many of these falls lead to injuries that require hospital care, and the flow‑on effects can be significant. After a fall, older adults are more likely to lose confidence, reduce their activity levels, and become less independent. In more serious cases, a fall can be the event that forces someone to leave their home.

The good news is that falls are not an inevitable part of ageing. They are preventable — and exercise is one of the most effective ways to reduce the risk.

How Exercise Helps Prevent Falls

The research is very clear: targeted exercise reduces the rate of falls by around 23%. Programs that work best include a combination of:

• Balance training

• Lower‑limb strengthening

• Functional exercises like sit‑to‑stand practice

• Challenging but safe balance tasks

These types of exercises improve reaction time, coordination, strength, and confidence — all essential for staying upright and moving well.

Why Strength & Balance Classes Work

One of the reasons we’re introducing a dedicated Strength & Balance class at the clinic is because structured, progressive training works. It gives people a clear plan, proper guidance, and a supportive environment to build skills gradually and safely.

Sophie, our Exercise Physiologist, will be running the class. It’s designed for anyone wanting to improve their balance, feel steadier on their feet, or reduce their risk of falls. It’s also a great option if you’ve noticed you’re not as confident walking on uneven ground — something we all deal with around here, especially once the snow melts and the trails get a bit unpredictable.

Exercise During and After Cancer Treatment

We’re also exploring a specialised exercise group for people undergoing cancer treatment or recovering from it. Exercise during and after cancer care has strong evidence behind it, including improvements in fatigue, strength, balance, mood, and overall physical function. If there’s enough interest, we’ll get this group up and running.

The Bottom Line

Strength and balance aren’t just “nice to have” — they’re essential for staying active, independent, and confident, especially in a place like the Snowy Mountains where the terrain and seasons can be a bit demanding.

If you’re interested in joining our Strength & Balance class or want to learn more about the programs we’re developing, feel free to get in touch. We’re always happy to help you move better and stay strong.