Otago Exercise Programme (Home Fall-Prevention Routine)

The evidence-based Otago set of leg-strengthening and balance exercises for older adults at fall risk.

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Research consistently shows…

The Otago Exercise Programme is a structured home routine of progressive leg-strength and balance exercises plus a walking plan, delivered over months with periodic support. Trials and reviews show it improves physical function and balance and reduces falls in older adults, making it one of the most established individual fall-prevention programs.

3×/week strength+balance plus 2×/week walking, ≥12 weeks, ideally ongoing Ankle weights, sturdy chair beginner home (with periodic professional support)

fall preventionbalancehealthy agingmobilityolder adultsfall-risk

7 ordered steps with their dose, from Otago-Style Home Fall-Prevention.

Common misconceptions

'Home exercise can't cut falls' (Otago is proven to reduce falls at home)
'It's only strength work' (it deliberately combines strength and balance)

What we won't claim

Does not guarantee prevention of any fall or injury
Not a substitute for medical evaluation of dizziness, syncope, or unexplained falls
Reduces but does not eliminate fall risk

When to seek a professional

Two or more falls in the past 12 months, or any fall with injury
Dizziness, lightheadedness, or fainting during standing or movement
New or worsening unsteadiness, neurological symptoms, or numbness in the feet
Fear of falling severe enough to restrict daily activity

Key sources (5), grade mix A:3 · B:2 · C:0

32 supporting studies inform this block; the key sources below are shown with their individual grades and DOI links. This is the audit trail.

AHuei-Ling Chiu, Ting-ting Yeh, Yun-Ting Lo, Pei-Jung Liang, Shu-Chun Lee (2021) · PLoS ONE · 10.1371/journal.pone.0255780

APurani Bogahawatta, Asha Wettasinghe (2022) · Sri Lankan Journal of Health Sciences · 10.4038/sljhs.v1i2.35

AZihao He, Hua Wu, Guanggao Zhao, Yiming Zhang, Chao Li, Yachen Xing, Anjie Xu, Junchao Yang, Ronghui Wang (2025) · BMC Public Health · 10.1186/s12889-024-21251-9

BFélix Guillermo Márquez Celedonio, Alexandra Alvarado Mañón, Erick Ponce Díaz, Kevin Obed Morales Sánchez, Diana Jazmín Estrada López (2024) · Ciencia Latina Revista Científica Multidisciplinar · 10.37811/cl_rcm.v8i4.13043

BNam-Kuk Son, Young-Uk Ryu, Hye-Won Jeong, Youngbae Jang, Hyeong-Dong Kim (2016) · Journal of Geriatric Physical Therapy · 10.1519/jpt.0000000000000042

✓Explore all 718 studies in Neuromotor (Balance/Agility/Coordination) →

The full evidence base this focus area draws on, every study with its grade and DOI.