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