One in four adults age 65 and older falls each year. Falls can cause serious issues, like broken bones or head injuries that can lead to hospital stays or nursing home admissions. But here’s the good news: most falls can be prevented.

What causes falls?

As we get older, our bodies change—and so do the risks. Factors include insufficient physical activity, excessive alcohol use, certain prescription medications (like those for depression or pain that can cause dizziness), and hearing or vision impairments. Other factors include hidden dangers in the home such as:

• Wet, uneven or broken floors
• Stairs 
• Throw rugs
• Cluttered rooms and floors
• Rooms that are dimly lit
• High beds
• Loose wires or cables

Home modifications are an effective way to reduce falls. Modification typically includes adjustments to improve safety, such as:

• Installing railings on the stairs and side bars in the bathroom
• Putting motion-sensed night lights around the house
• Removing clutter

What can you do to minimize your risk of falling?

• Stay active/Strength training. Regular exercise helps build muscles and increase strength. Exercises like Pilates and Tai Chi can improve balance and muscle strength. 
• Get enough sleep. If you are tired, you are more likely to fall.
• Ask your doctor to review the side effects and drug interactions of the medications you take. It’s important to continue taking the medications your doctors prescribe, but if, for example, you know that you might feel dizzy when you first wake up, you can take extra care to avoid falls.
• Have your eyes and ears tested. Even small changes in vision and hearing can increase your risk of falls. When you get new eyeglasses, take time to get used to them and wear them as advised. If you have hearing aids, be sure they fit well and make sure you wear them.
• Use assistive devices if you need help feeling steady. Using canes and walkers correctly can help prevent falls. If your doctor tells you to use a cane or walker, make sure it’s the right size for you. Also, make sure the walker wheels are rolling smoothly.
• Wear the right footwear. Non-skid, rubber-soled, low-heeled shoes offer the best support.
• Make simple changes in your home to reduce hazards, such as improving your lighting and securing loose area rugs.

If you have fallen, even if you don’t feel pain or have balance issues, speak to your doctor. They can check for health problems and suggest physical therapy, assistive devices, or other measures to help prevent future falls.

What is Strength Training?

Strength or resistance training requires our muscles to contract to lift a heavy object against the pull of gravity. The muscles are forced to adapt and strengthen, which will help improve your balance. You can do this by weightlifting with machines, free weights, medicine balls, or resistance bands. You can also do body weight-bearing exercises such as pushups, squats, or yoga.

Strength training can also help prevent and manage many age-related health issues, such as osteoporosis, arthritis, and heart disease. Additionally, regular strength training has been shown to improve cognitive function and reduce the risk of dementia.

It is important to note that strength training can be relatively easy. Adding strength training to a daily routine, even in small amounts, can have considerable long-term benefits. Modifications can be made to accommodate any physical limitations or conditions.

You should always ask your doctor if it’s safe to begin an exercise program before you start!

Here are some recommended exercises for older adults: 

• Resistance band rows
•  Balancing on one leg 
• Stepping to the side while using a resistance band
• Step-ups
• Weighted squats 
• Chair Yoga 
• Water aerobics
• Swimming
• Tai Chi – According to research, this ancient exercise has many health benefits, including improving balance. It helps the body improve its awareness of spatial position, which reduces the risk of falls.

According to the CDC, adults age 65 and older need the following each week:

• Exercise for at least 150 minutes a week at moderate intensity. You can do this by working out 30 minutes daily, 5 days a week.
• Do 75 minutes of exercise at a vigorous intensity.
• Do a mix of moderate and vigorous-intensity activities.
• Include at least two days of activities that help strengthen your muscles each week.

Daily strength exercises can help improve balance and reduce the risk of falling. 

Ready to get moving?

Speak with your doctor before starting a new exercise program to ensure the exercise you have planned is safe given your current level of health. Set realistic goals for yourself and go after them.

In addition to visiting the gym or staying active outdoors, Elderplan members can take advantage of our Member-to-Member program online. There, you’ll find a variety of pre-recorded exercise classes you can follow at your own pace—as well as the option to join live virtual classes and stay active alongside fellow members. It’s a great way to stay engaged, build strength, and support your overall wellness from the comfort of home. 

Some Elderplan health plans also include fitness benefits through the Silver&Fit® Healthy Aging and Exercise Program, giving members access to a wide range of workout options, including strength training resources, at participating gyms or from the comfort of home.

If you’re not currently a member, we invite you to explore our health plan options to see if there’s one that meets your needs—your journey to a stronger, healthier you might be closer than you think.

Sources: 

1. Centers for Disease Control and Prevention – Preventing Falls and Hip Fractures | Older Adult Fall Prevention | CDC. Website updated May 09, 2024
2. 7 Best exercises for seniors (and a few to avoid).
3. Best Exercises for Psoriatic Arthritis
4. 6 Falls Prevention Steps to Help Your Older Loved Ones
5. Older Adult Activity: An Overview | Physical Activity Basics | CDC
6. Preventing Falls and Hip Fractures | Older Adult Fall Prevention | CDC

Additional Resources