How to Lower Your Risk of Falling

 Every year, millions of individuals aged 65 and older experience falls.¹ Shockingly. Over one-quarter of older adults fall annually, yet fewer than half report these incidents to their doctors. Moreover, experiencing one fall doubles the likelihood of falling again.

Falls are not an inevitable part of aging. Often, they result from factors such as muscle weakness, poor balance, dizziness, and environmental hazards. Past falls also increase the likelihood of future incidents, potentially leading to fractures, concussions, and other health complications. As we age, decreased muscle mass, balance, and reaction time further contribute to the risk of falling.

However, there are proactive steps you can take to prevent falls. Consider these additional measures to enhance your balance:

Balance Training:
Exercises such as standing on one leg or walking heel-to-toe challenge balance, improving the nervous system’s ability to coordinate movements. Research indicates that such exercises can reduce fall rates by 23% in older adults.²

Strength Training:
Involves resistance exercises to build muscle strength and power, particularly in the legs, hips, and core. Strengthening these areas enhances balance and stability, such as, by improving walking speed and reducing fall risk.

Flexibility Training:
Flexibility training entails stretching muscles and joints to enhance range of motion and alleviate stiffness. This can help older adults move more safely and reduce the risk of falls due to mobility restrictions.³

Assistive Devices:
Canes and walkers aid individuals with strength or balance challenges. Studies confirm that proper use of these devices enhances balance and mobility, contributing significantly to safety improvement.⁴

These exercise and devices play vital roles in balance improvement strategies, tailored to individual needs and health conditions under professional guidance. By taking proactive steps, you can significantly lower your risk of falling and enhance your safety. Contact our dedicated team to start your journey towards fall prevention.

References:

1. CDC. Facts About Falls {Internet}. Older Adult Fall Prevention. 2024 Available from: https://www.dcd.gov/falls/data-research/facts-stats/index.html
2. Sherrington C, Fairhall NJ, Wallbank GK,Tiedemann A, Michaleff ZA, Howard K, Clemson L,
   Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community.
   Cochrane Database of Systemic Reviews. 2019(1).
3. Emilio EJ, Hita-Contreras F, Jiménez-Lara PM, Latorre-Román P, Martínez-Amat A. The association of flexibility, balance, and lumbar strength with balance ability: risk of falls in older adults. Journal of Sports Science & Medicine. 2014 May;13(2):349.
4. Bateni H, Maki BE. Assistive devices for balance and mobility: benefits, demands, and adverse consequences. Archives of Physical Medicine and Rehabilitation. 2005 Jan 1;86(1):134-45.