The Otago Exercise Program: A Research Supported Program to Reduce Fall Risk

Aug 23

3 min read

Falls are one of the biggest health concerns for my clients. They can lead to injuries, loss of independence, and a reduced quality of life. The good news is that falls are not simply a part of aging — they can be prevented with the right approach. One of the most effective programs developed for this purpose is the Otago Exercise Program (OEP).

What Is the Otago Exercise Program?

The Otago Exercise Program is a series of strength and balance exercises specifically designed for older adults. It was developed at the University of Otago in New Zealand and has since been studied worldwide. Unlike generic exercise routines, Otago is tailored to target the muscles and movements most important for preventing falls, such as leg strength, balance, and walking confidence.

The program typically includes:

Strengthening exercises (such as knee extensions, calf raises, and hip abductions).
Balance exercises (such as backward walking, heel-to-toe walking, and sit-to-stand practice).
Walking plans that are gradually progressed for endurance.

It can be done at home with minimal equipment and is usually prescribed and monitored by a physical therapist.

What Does the Research Say?

Otago has been studied for over two decades and is supported by strong research evidence:

Studies show that Otago reduces falls by 35–40% in older adults who participate regularly.
It is particularly effective for people aged 80 and above, or those with a history of falls.
The program not only reduces falls but also improves confidence in mobility and helps older adults remain independent longer.
Research also shows benefits beyond fall prevention, including improved strength, balance, and quality of life.

Because of this, Otago is recommended by health organizations worldwide as one of the top evidence-based fall prevention strategies.

Who Is Otago For?

The Otago Exercise Program is most beneficial for:

Adults 65 and older who are at risk of falling.
Those who have already experienced a fall.
Individuals with reduced strength or balance but who are still able to walk on their own (with or without a cane).
People who prefer a home-based program but still want professional guidance.

Why It Works

The program works because it is:

Specific – it targets the muscle groups and movements linked to fall prevention.
Progressive – exercises become more challenging as strength and balance improve.
Personalized – a physical therapist can adjust it to your needs and safety level.
Practical – it can be done at home with little to no special equipment.

What to Expect When Starting

A physical therapist trained in the Otago Program will:

Assess your current strength, balance, and fall risk.
Teach you the exercises and make sure you can do them safely.
Create a plan for how often to do the exercises (usually 30 minutes, three times per week).
Provide regular follow-up to progress the exercises as you get stronger.

The Bigger Picture: Staying Independent

Falls don’t just cause injuries — they often lead to fear of movement, which can result in less activity, weaker muscles, and even greater fall risk. Otago helps break this cycle by giving older adults confidence in their movement. For many, it becomes more than just an exercise routine — it’s a key to staying active, independent, and engaged in life.

Conclusion

The Otago Exercise Program is a proven, research-backed approach to preventing falls and maintaining independence for older adults. If you or your loved one is concerned about falls, contact me to see if the Otago Exercise Program is right for you.