30 | NOVEMBER 21 • 2024 

I

f you’re an American over age 
65, or have a senior loved one, 
you know how big of a risk falls 
can be in daily life. As people age, 
their balance becomes less steady, 
which can lead to an increase in 
stumbles and tumbles. 
 But it can mean more than the 
inconvenience of a turned ankle. 
The Centers for Disease Control 
and Prevention (CDC) reports falls 
are the leading cause of injury and 
death from injury among people 65 
and older. About 3 million seniors 
visit the emergency room due to falls 
every year.
The good news? There are simple 
steps you can take to reduce your 
risk of falling. It’s about increasing 
balance and stability.
“While the risk of falls increases 
as we age, it’s not inevitable,” said 
Dina Sexton, a national trainer for 
SilverSneakers, the nation’s leading 

fitness and well-being improvement 
program for seniors. “There are 
many simple, customizable exercises 
that can reduce the risk of falls. A 
steady sense of balance is the key.”
For those 65+, the right health 
plan can provide benefits to improve 
balance and prevent falls. 
 According to a recent study by 
Tivity Health, a leading provider of 
health and wellness solutions, 22% 
of Medicare Advantage beneficia-
ries report having fallen in the past 
year compared to 26% in traditional 
Medicare. Those who participate in 
SilverSneakers report the fewest falls 
at 14%. SilverSneakers members are 
also less likely to feel unsteady when 
standing or walking and are less wor-
ried about falling.
Almost all physical activity helps 
lower the risk of falls. Movement of 
any kind improves body awareness, 
helps build bone density and even 

increases muscle mass. Falls hap-
pen most often while you’re doing 
something mundane — going down 
a flight of stairs, changing a light-
bulb or walking on a slippery floor. 
That’s why it’s important to focus on 
“functional training,” which helps 
strengthen your body for everyday 
activities, said Sexton.
What’s functional training? It’s an 
exercise designed to mimic the types 
of movements you do in everyday 
life, like squatting, lifting, stepping 
up and down, balancing, walking, 
reaching above your head and more.
These types of moves require mul-
tiple muscle groups to work together, 
boosting coordination and allowing 
you to move in different planes of 
motion — from side to side and back 
and forth. Doing this helps improve 
joint health, and it gives you a better 
understanding of the way you move 
in general. Put another way, it gives 

people the strength and stability 
needed to avoid falls and ultimately 
to live independently.
Here are a few exercises you can 
do at home to help avoid falls. But 
before you do, consult a doctor for 
their advice and recommendations.

SIT-TO-STAND
Difficulty getting up and down from 
things like a dining room chair or 
a toilet seat can cause you to feel 
unsteady, which contributes to falls.
• Sit on a sturdy chair of standard 
height. Have a support in front of 
you, like the kitchen table or a coun-
tertop, to use if you feel unsteady.
• Lean forward and squeeze your 
gluteal muscles to stand up. The goal 
is to not use your hands.
• Repeat 10 times.

BALANCE EXERCISES
Balance is the key to stability. 

Prevent Falls with 
These 3 Easy Moves

(BPT) 

BOOM | EXERCISE

