Staying Steady: Preventing Falls and Improving Mobility

One in three older adults experiences a fall each year¹, and falls are the second leading cause of unintentional injury deaths globally. Most hip fractures (93%) result from falls². Weak lower‑limb muscles, poor balance and inactivity are major risk factors, but they can be reversed with the right exercises.

How Exercise Reduces Falls

A comprehensive review of fall‑prevention programs reported that:

• Lower‑extremity strengthening exercises improve leg strength, balance and mobility

• Balance exercises decrease injurious falls and enhance both static and dynamic balance

• Multi‑component programs reduce medically attended falls and improve overall mobility³

Engaging in at least 150 minutes of moderate physical activity each week can reduce fall risk by up to 50%⁴. Beyond the research, everyday experience shows that older adults who stay active maintain independence longer, recover more quickly from injuries, and enjoy a higher quality of life. Exercise also helps preserve bone density, reducing the severity of fractures when falls do occur.

Designing a Fall‑Prevention Program

Key elements include:

• Strength training for hips, knees and ankles to improve power and stability

• Balance exercises such as single‑leg stands, tandem walking and stepping patterns to challenge the body’s equilibrium

• Gait training, which might involve obstacle courses, changes in direction and varied walking surfaces

• Functional movements like chair rises, stair climbs and carrying objects to build real‑world capability

Our Active For Life classes combine these components in a fun, supportive environment. We also offer tailored one‑on‑one sessions for individuals who need more specific attention. Whether you’re returning to exercise or looking to stay mobile, our exercise physiology team can help.

References

1. PMC – Falls in Older Adults - pmc.ncbi.nlm.nih.gov

2. Restart Exercise Physiology – Falls & Hip Fractures - restartexphys.com.au

3. PMC – Effectiveness of Fall Prevention Programs - pmc.ncbi.nlm.nih.gov

4. PMC – Physical Activity and Fall Risk Reduction- pmc.ncbi.nlm.nih.gov