By: Dr. Zachary DiPaolo, McLeod Orthopedic Surgeon

Most of us know someone who has experienced a fall, or we have fallen ourselves. However, through practical lifestyle adjustments, the number of falls among older adults can be substantially reduced. Strength training and balance exercises can help prevent and protect this population from serious injury.

Older adults at risk of falls should focus on strength exercises that target major muscle groups, particularly in the lower body, to improve balance and stability. By combining balance training exercises and aerobic activity like walking, they can also increase their endurance and coordination. Regular physical activity plays a vital role in preventing falls, and even simple, low-impact exercises can make a big difference over time.

What is strength training?

Strength training exercises are designed to improve your muscle strength, power, and endurance. These are the exercises we most often think of when we hear someone say they are going to the gym to use weight machines. However, these exercises do not need to be done at the gym and can include the use of free weights (handheld dumbbells or even household objects like water bottles), resistance bands, and even your own body weight. Strength training can be adapted to suit individual needs and can be done at home or in a fitness setting.

Strength training benefits include:

• Strengthens your bones, which may also slow bone loss from osteoporosis. Regular weight-bearing exercises can increase bone density, reducing the risk of fractures, especially in areas like the hip and spine.
• Decreases your risk of injury by improving your range of motion and mobility. A body that is strong and flexible is less likely to get injured when encountering unexpected movements or rough terrain.
• Helps correct muscular imbalance (for example, hunched posture may be reduced by strengthening your back). Muscular imbalances, especially in the legs and back, are common contributors to falls, and correcting them can help avoid these dangerous situations.
• Improves brain health by protecting against age-related memory diseases like Alzheimer’s.
• Helps improve pain management. Strengthening muscles and joints can help alleviate the chronic pain often associated with aging, especially in the knees, hips, and lower back.
• It can help decrease anxiety and depression. Physical activity, including strength training, has been shown to boost mood and mental health.

The risk of falling rises with age. However, many falls can be prevented. In addition to strength and balance exercises, be sure to manage your medications. Certain medications can affect balance or cause dizziness, increasing the risk of falls. It is also important to regularly review your medications with your healthcare provider. Make sure to have your vision checked regularly, as poor eyesight is a major contributing factor to falls. Additionally, making your home safer by eliminating fall hazards can go a long way in preventing accidents. Consider removing clutter, installing grab bars, improving lighting, and using non-slip rugs to minimize the risk of slips and trips.

By adopting a well-rounded approach that includes strength training, balance exercises, regular check-ups, and a fall-proof home environment, older adults can significantly reduce their risk of falling. Taking these proactive steps not only improves physical health but also enhances overall well-being and quality of life, helping individuals remain independent and active well into their later years.

Dr. Zachary DiPaolo cares for patients at McLeod Orthopaedics Florence. Dr. DiPaolo specializes in shoulder and knee surgery and sports medicine. To schedule an appointment, call 843-777-7900.