4 Ways Aging Increases Fall Risk (And How You Can Fight Back)

Growing older is a blessing and a privilege, but it also comes with changes in our bodies that can put you at risk for falls. If you’re a senior in your 60s, 70s, or beyond, you may have started to notice that some things aren’t quite as easy as they used to be. You might feel less steady on your feet, or maybe you’ve had a close call when walking on uneven ground.

You’re not imagining it: aging can indeed make us more prone to falls. But there’s good news! There are a number of things you can do to protect yourself, stay active, and continue to live confidently.

In this blog post, we will look at some of the key changes that come with aging that can affect your balance, and the simple, effective steps you can take to fight back.

1. Muscle Loss 

As you get older, you lose muscle mass—a condition known as sarcopenia. This typically starts after age 30, but becomes more noticeable after 60. By the time you get to your 80s and 90s, muscle mass can decrease by up to 50%. (Read more about this here.) Without strong muscles, you lose strength and endurance, making it harder to maintain balance or recover quickly if you start to stumble.

How this sets us up for falls:
Weak muscles, particularly in the legs and core, make it harder to stabilize yourself when you move, whether you’re standing, walking, or changing positions. 

What you can do:
The best defense against muscle loss is strength training, hands down. It doesn’t matter how old you are—you can start building muscle at any time, at any age. Strengthening exercises such as squats, leg raises, and heel raises are great ways to target those key muscles that keep you steady. Aim to include these types of exercises in your routine at least two to three days a week. 

2. Declining Vision

As we age, our vision naturally declines. Around age 50, many of us start to experience difficulty focusing on near objects (think reading or using a phone), and by age 70, visual acuity has been shown to decrease significantly. This can be exacerbated by conditions like cataracts, glaucoma, or macular degeneration. This has a major impact on your balance, because your eyes play a key role in constantly sending important information to your brain about your body’s position as related to the environment. In other words, the worse your vision, the higher your fall risk. This is because your eyes can’t as accurately send this crucial information to your brain. 

But here's the double whammy: Even as vision declines, you actually still rely on it MORE as you age in order to maintain your balance. One theory for this is that other aspects of your balance, such as proprioception (read my post all about proprioception by clicking HERE) and your vestibular system may be weakening as well, so your brain automatically tries to rely on your vision more. 

How this sets us up for falls:
When vision is compromised, you might not notice hazards (like a rug, curb, or uneven ground) that could cause you to trip, slip, or fall.

What you can do:

• Regular eye exams are essential to catch conditions like cataracts or macular degeneration early, and to keep your eyeglass prescription up-to-date. 

• Ensure your home is well-lit, especially in hallways, bathrooms, and staircases. If needed, consider using brighter light bulbs or adding additional lighting, such as plug-in nightlights or motion-activated lights for those middle-of-the-night trips to the bathroom. 

• When walking outdoors or at night, consider wearing glasses with anti-glare coating or carrying a small flashlight to help you see better.

3. Decreased Hydration 

Have you noticed that you don’t feel thirsty as often as you used to? As you age, your sense of thirst diminishes, which means it’s easy to become dehydrated without realizing it. Dehydration can affect your cognitive function, coordination, and reaction time - all of which are key for staying upright and avoiding falls.

How this sets us up for falls:
When you’re dehydrated, you may feel lightheaded, dizzy, or sluggish. This increases the likelihood of a fall, especially if you’re already moving around or standing for long periods of time. Severe dehydration can even cause loss of consciousness. 

What you can do:

• Drink water regularly throughout the day, even if you don’t feel thirsty. A good rule of thumb is to aim for 8 cups of water a day—but this can vary depending on your activity level and health needs. If you don’t particularly care for the taste of water, try flavoring it using lemon or other fruit, or add a Crystal Light packet in. 

• Keep a water bottle nearby as a reminder, and when it gets empty, fill it back up!

• Eating water-rich foods like fruits and vegetables (good examples include cucumbers, watermelon, oranges) can also help with hydration.

• Set a reminder alarm on your phone, or write reminder notes and stick them around your home to help remind you to sip throughout your day! 

4. Slower Reaction Time

Aging also affects your reaction time - how fast you are able to respond to changes in our position or environment. If you trip or lose your balance, you need to react quickly in order to avoid falling. As we age, our brain and muscles don’t respond as fast as they did in younger years.

How this sets us up for falls:
Slower reactions mean you might not be able to adjust in time if you stumble, miss a step, or trip over an obstacle.

What you can do:

• Balance exercises are excellent for improving reaction time. Incorporate exercises that challenge your balance and require quick adjustments, such as standing on one leg or using a balance board. 

• Engage in activities that keep your mind sharp, like puzzles, memory games, or learning new skills. Cognitive exercises have been shown to improve reaction time in older adults.

In Short: Stay Active to Stay Safe

While aging does bring some unwanted changes, you’re not powerless. You can fight back by staying active and engaging in a well-rounded exercise routine that improves strength, balance, and coordination. By maintaining your strength and balance, staying hydrated, and working on your reaction time, you can significantly reduce your risk of falls and live a safer, more independent life.

Ready to take the first step?

As a physical therapist, I am passionate about helping my seniors stay active and strong to prevent falls and live independent, full lives! I’ve put together two great FREE resources to help you get started. 

My Top 3 Balance Building Exercises: this is for you if you’re looking for quick and effective exercises to start today. Click here to get started today

6 Weeks To Steady Challenge: this is for you if keeping yourself accountable with more specific targets & tracking helps you stick with a new habit! Click here to get started today