Nearly one in four older adults experiences a fall each year, but most don’t realize that targeted exercises can dramatically lower that risk. Maintaining strength and balance is key to staying active, independent and confident as you age. The Otago Exercise Program is an evidence-based plan designed to improve stability, prevent falls and help seniors live life more fully.
This program isn’t just a random set of exercises; it’s a structured approach developed to build strength and improve balance right where you need it most. Let’s explore how this simple yet powerful program works and why it’s considered one of the most effective fall prevention tools available for older adults.
What Is the Otago Exercise Program for Fall Prevention?
The Otago Exercise Program is a personalized home exercise plan designed to reduce falls in older adults. Developed and tested through extensive research in New Zealand, the program has a strong track record of success and has been shown to lower the number of falls and fall-related injuries among participants.
The Otago approach is unique because it’s prescribed and monitored by a trained physical or occupational therapist. It’s not a one-size-fits-all workout. Instead, a therapist creates a plan tailored to your specific needs and abilities. This personalized guidance ensures the exercises are safe, effective and just challenging enough to help you make real progress.
How the Otago Program Improves Balance and Prevents Falls
The Otago Exercise Program is designed to fit easily into a weekly routine and combines two key components: a set of targeted exercises and a walking plan.
- Strength and balance exercises: The core of the program includes 17 exercises, performed three times a week, that focus on the legs and core — the muscles most important for stability. These exercises are practical and functional, such as leg lifts while holding onto a sturdy chair, or controlled balance movements.
- Walking routine: In addition to the exercises, participants are encouraged to walk regularly. Walking is one of the simplest and most effective home exercises for overall health. A therapist helps set a safe, manageable goal that can be increased gradually over time.
The program typically begins with an initial assessment to evaluate your strength, balance and mobility. As you progress, exercises are adjusted to keep you challenged safely. This progressive design is what makes Otago so effective.
What Conditions and Fall Risks Does the Otago Exercise Program Help With?
The Otago program is especially helpful for older adults who:
- Feel unsteady when walking
- Have experienced a fall in the past
- Want to maintain independence and mobility
Otago fall prevention exercises can help older adults:
- Strengthen leg and core muscles: Improving stability and making daily movements, like getting up from a chair or climbing stairs, easier.
- Increase balance: Retraining the body to maintain equilibrium during everyday activities.
- Boost mobility and confidence: Reducing the fear of falling, which often limits activity.
- Maintain independence: Lowering fall risk so older adults can remain safe and active at home.
Is the Otago Exercise Program Effective for Seniors?
With so many exercise options available, what makes Otago stand out? The difference lies in its proven track record and personalized structure.
Studies show the Otago Exercise Program can reduce falls by up to 35 percent. It works because the exercises are targeted, and participants have the support of a physical or occupational therapist who helps them stay safe, make progress and keep motivated.
The Otago Exercise Program combines clinically proven exercises with personalized support, offering a safe and effective way to reduce fall risk and support a better quality of life.
How to Start the Otago Exercise Program with a Physical Therapist
Getting started with Otago is simple. The process begins with a referral to a trained physical or occupational therapist who is certified in the program.
You can expect the following process:
- Initial assessment: Your therapist evaluates your current balance, strength and mobility.
- Personalized plan: A customized set of exercises and walking goals is created just for you.
- Guided sessions: Your therapist demonstrates each exercise, ensures proper form and checks in regularly over the eight-week program to adjust the plan as you improve. It’s important that you’re consistent with your home exercises and walking independently, throughout the program and beyond.
- Ongoing support: After the eight-week program, there is a follow up call made by the therapist to discuss any issues so that the exercises can be continued at home. The skills you learn during Otago are designed to carry over into daily life, giving you the confidence to stay active long after the initial program is complete.
The Otago Exercise Program is offered at Stony Brook Medicine and can be done one-on-one in outpatient physical therapy (with a provider referral) or through 8-week group workshops.
Our outpatient physical therapy sites include:
- Stony Brook Southampton Hospital PT: (631) 726-8520
- Stony Brook University Hospital PT: (631) 444-4240
- Stony Brook Medicine PT & Fitness in Southold: (631) 765-9389
- St. Joseph Hospital (Bethpage) PT: (516) 520-2280
Click here for more information on our falls prevention programs.
