Don't go down for the count
How martial arts are being used to prevent, or mitigate the effects of, falls among older people.
It may conjure images of flying kicks and competitive combat, but a growing number of martial arts programs are using modified techniques for a very different purpose: helping older people maintain their balance, fall more safely, and remain independent.
Falls are a serious and growing health problem in Australia. They were the leading cause of injury hospitalisations in 2024–25, accounting for about 253,800 admissions.
People aged 85 and over had by far the highest rate of fall-related hospital admissions, while slipping, tripping, and stumbling on the same level caused more admissions than any other type of fall.
Exercise is considered the most effective intervention for preventing falls because most occur when a person loses their balance while standing or walking.
Australian falls experts say appropriately designed exercise can improve balance, strength, and mobility, although programs should be tailored to the individual.
This is where martial arts may have something valuable to offer.
Britain’s Finding Your Feet program adapts judo techniques to teach older adults how to maintain their balance, fall with less risk of injury and get up more easily. Developed by British Judo with researchers from the University of Hertfordshire and Anglia Ruskin University, it is not about throwing an opponent or earning a black belt.
Instead, instructors introduce controlled and carefully modified movements. These include protecting the head during a sideways fall, tucking the chin when falling backwards, and learning safer ways to roll or rise from the floor. Up to 18 judo techniques have been adapted for older participants.
The program also tackles the fear of falling. After a fall, some people become anxious and reduce their activity. Unfortunately, moving less can weaken muscles and further impair balance, potentially increasing the likelihood of another fall.
Practising controlled movements in a supportive setting may help rebuild confidence and encourage participants to remain active.
Australia is also embracing the idea. Australian Combat & Exercise and Australian Taekwondo have developed Fighting Falls, an initiative using modified martial arts to improve strength, coordination, balance, and confidence among older adults.
Its exercises include low-impact stances, patterns, and drills adapted for different abilities, with classes suitable for community centres and aged-care settings.
Other gentle martial arts, particularly tai chi, can offer similar balance and coordination benefits without sparring or high-impact contact.
The aim is not learning to fight. It is learning to shift weight confidently, react to changes in position, and stay composed when balance is challenged.
Anyone interested should look for a qualified instructor experienced in working with older adults and ask whether classes can be adapted for mobility limitations or health conditions.
People who have osteoporosis, joint problems, dizziness, or a history of falls should also talk to their doctor, physiotherapist, or accredited exercise physiologist before beginning.
The right class will not turn participants into action heroes. It may, however, help them stay on their toes, both physically and mentally.
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