The Facts About Falls: What Every Senior Should Know

As a physical therapist, I often meet older adults who’ve had a stumble, a few close calls, or even one or more serious falls - but still brush it off with, “It’s not a big deal,” or “It won’t happen again.”

But here’s the truth: falls are more common - and more serious - than most people realize. They’re also very preventable.

Let’s look at why fall prevention matters, and what you can start doing today to stay safe, strong, and independent.

The Real Impact of Falls in Older Adults

You might be surprised by these facts by the CDC: 

• 1 in 4 adults over age 65 falls each year in the United States. That’s over 14 million people every year. 

• Falls are the leading cause of injury and injury-related death among adults 65 and older. Every 20 minutes, an older adult dies from a fall. 

• Even if a fall doesn’t cause injury, it can lead to a fear of falling, which often results in reduced activity, social withdrawal, and loss of independence.

Yes, it’s important to take falling seriously. But here is something even more important to know:

Falling is not a normal part of aging.

There are many steps you can take to lower your risk, from fall-proofing your home to staying active and exercising regularly.

Not Sure If You’re at Risk for a Fall? Start Here

Even if you haven’t had a fall, you may still be at risk. Ask yourself:

• Do you hold onto furniture or walls while walking at home?

• Do you often choose a cart at the store instead of a basket, because you feel more stable holding the cart? 

• Have you avoided walking outside or going to crowded places because you feel unsteady?

• Have you noticed your balance isn’t what it used to be?

• Do you notice yourself walking more slowly than you used to, or that your steps are more shuffling? 

If you answered “yes” to any of these, it’s important to start taking steps today to get back on track and prevent a fall. It’s also a good idea to reach out to your doctor or your physical therapist for an individualized fall risk assessment. 

The Goal Isn’t Just “Not Falling” 

The purpose of these fall statistics isn’t to scare you. It’s about highlighting the importance of fall prevention. But avoiding a fall is only the first, most basic goal. More importantly, I want to empower you with the necessary tools so you can keep living your life doing the things that you love, safely and confidently. 

Whether it’s walking your dog, gardening, dancing at a family wedding, playing with grandkids, or just getting up from your favorite chair without worry: you deserve to move freely and live fully.

Why Exercise Is a Game-Changer for Fall Prevention

A well-rounded exercise program can:

• Improve balance and coordination

• Strengthen muscles, especially in the legs and core

• Sharpen reflexes and body awareness (like proprioception - to read more about proprioception read my blog post all about it by clicking HERE)

• Boost confidence in walking and moving without fear

In fact, this Cochrane review found that regular exercise reduces fall risk by up to 23% in older adults. 

What types of exercises help the most? Programs that include proprioceptive or balance training, along with strength training are most effective. Making sure you are adding frequent daily movement, including walking, is also very beneficial. 

You don’t need fancy equipment or a gym membership. You just need the right guidance and consistency.

Take the First Step Today

If you're concerned about your balance, strength, or just want to feel more secure on your feet, I’d love to help. As a physical therapist who specializes in working with older adults, I have multiple free resources to get you started in the right direction: 

10 Ways to Fall-Proof Your Home: a great place to start, ensuring your living space is safe for you and for loved ones! Grab my FREE checklist today by clicking HERE 

My Top 3 Balance-Building Exercises: ready to start building healthy habits for life, today? Try these quick and effective exercises for FREE by clicking HERE

Let’s keep you on your feet, and more importantly, moving forward!