Medically Reviewed by Zachary J. DiPaolo, MD

Dr. Zachary DiPaolo, McLeod Orthopedic Surgeon, explains how exercises that focus on balance and strength training can help reduce the risk of falling.

The World Health Organization (WHO) has identified falls as a major public health issue. Worldwide, falls are the second leading cause of unintentional injury deaths. In 2022 alone, more than 3,000 fatal falls each month occurred in adults 65 and older, with a total of 40,923 fatal fall injuries that year.

“Most of us know someone who has experienced a fall, or we have fallen ourselves,” says McLeod Orthopedic Surgeon Dr. Zachary DiPaolo. “But 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.”

Dr. DiPaolo says 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. And by combining balance training exercises and aerobic activity like walking, they can also increase their endurance and coordination.

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.

There are many benefits to strength training:

• Strengthens your bones, which also may slow bone loss from osteoporosis;
• Decreases your risk of injury by improving your range of motion and mobility;
• Helps correct muscular imbalance (for example, hunched posture may be reduced by strengthening your back);
• Improves brain health by protecting against age-related memory diseases like Alzheimer’s;
• Help improve pain management;
• Can help decrease anxiety and depression.

The risk of falling (and fall-related problems) rises with age. However, many falls can be prevented. In addition to strength and balance exercises, be sure to manage your medications, have your vision checked, and make your home safer by eliminating falls hazards.

To learn more, speak with an orthopedic specialist near you.