Categories / Mobility, rehab & life stages
Featured in: Exercise for over 70s, Balance and preventing falls
Otago Exercise Programme
Home programme proven to reduce falls in older adults.
How to start
Ask your GP or physiotherapist about the Otago programme: strength and balance exercises tailored to you and done at home three times a week with walking.
How to progress
A trained physiotherapist adds ankle weights and harder balance moves over time.
What the evidence says
Evidence: limited
We found no trials of this particular activity. The Otago programme is widely used for fall prevention, but the trials were not among those we retrieved. The 2026 pooled analysis of exercise in older adults with long-term conditions (14 trials) found modest balance gains.
Take care: It should be started with a trained professional. Use a support for balance moves.
Sources
12-week starter plan
Three home sessions a week plus walking, as prescribed.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Start with a professional.
- Use a support.
- Keep a log.
Common mistakes
- Doing it alone without checks.
- Skipping sessions.
- Pushing too hard.
Kit and cost
Low Approximate UK prices.
- Ankle weights (about £10 to £25)
- A sturdy chair
- A trained instructor
Frequently asked questions
What is Otago?
A home-based strength and balance programme for older adults.
Does it prevent falls?
It is widely used for that, but we did not review the trials.
Who delivers it?
Usually a physiotherapist or trained instructor.
Good for: Balance Strength Rehab & recovery
Compare with similar options
| Otago Exercise Programme | Balance Training | Chair Exercises | Postnatal Recovery | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 10 min × 5/wk | 20 min × 4/wk | 20 min × 3/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Free | Free | Free | Low cost |
| Equipment | Basic kit | No equipment | No equipment | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | moderate | limited | moderate |