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This Fall, Don’t Fall! A Practical Guide to Staying Strong, Steady, and Confident


Colleen Bridges M.Ed, NSCA-CPT, PDFS, Belmont University Occupational Therapy Advisory Board and founder of Bridges for Parkinson’s Fitness and Wellness Program

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Fall season brings cooler weather, holiday gatherings, and plenty of reasons to celebrate—but it also brings a surprising rise in f

all-related injuries. As days get shorter and environments get busier, balance challenges can increase, especially for older adults.


But here’s the good news: falls are not inevitable. With the right knowledge, daily habits, and smart prevention strategies, you can improve your stability and dramatically reduce your risk.


This guide breaks down why balance changes with age and the simple steps you can start today to stay safe and confident.


Why Balance Changes With Age

As we get older, several systems in the body naturally change—and together, they influence how steady we feel. Understanding these changes helps you stay proactive rather than fearful.


1. Nervous System Slowdown

Your nervous system controls every movement and reaction. Over time:

  • It takes longer to take a “protective step” when you start to fall

  • Muscles respond more slowly to sudden changes

  • Sensory information (like vision, joint position, and inner-ear feedback) is processed less quickly

This is why many people say a fall “happened so fast.” Your body simply didn’t have enough time to react.


2. Vision Changes

We rely on our eyes more than we realize for balance. With age:

  • Depth perception gets weaker

  • Contrast between light/dark objects becomes harder to see

  • Peripheral vision narrows

These changes increase the risk of catching a toe on a rug, misjudging a step, or tripping in dim lighting.


3. Vestibular System Changes

Your inner ear controls balance and spatial awareness. When it’s not functioning well, you may experience:

  • Dizziness or vertigo

  • Unsteady or shuffling gait

  • Difficulty walking in the dark

  • Slower reflexes

Conditions like BPPV, Meniere’s disease, tinnitus, or even hearing loss can impact your balance more than you might realize.


4. Muscular & Structural Changes

Strength, flexibility, and joint function all play a key role in stable movement. With age:

  • Muscles lose power

  • Joints become stiff

  • Core stability decreases

This often leads to shorter steps, weaker reactions, and difficulty recovering from a stumble.

The good news? Strength and balance can improve at ANY age. Consistency is the key.


A Quick At-Home Balance Check

Try these three simple tests to get a sense of your current balance:


1. Sit-to-Stand (30 seconds)

Count how many times you can stand up and sit down. Goal: 9–12 reps.This test measures lower body strength and endurance, how well you maintain stability while moving up/down, flexibility of knees/hips/ankles and functional independence


2. Single-Leg Hold or Seated Weight Shift

Hold for 30 seconds.This reveals core strength, joint stability, and inner-ear function.


3. Tandem Stance (Heel-to-Toe)

Hold 10–30 seconds.This challenges coordination and body awareness.

If these feel tough, don’t worry—there are simple ways to improve.


The F-A-L-L-S Formula: Your Fall Prevention Toolkit

Here’s an easy acronym to remember five essential fall-prevention strategies:


F – Footwear

Your shoes are your foundation. Choose:

  • Non-slip soles

  • Wide, stable heel

  • Secure closure (laces or Velcro)

  • Supportive insoles

Avoid:

  • Flip-flops

  • Worn-out shoes

  • Slippery bottoms

  • High heels


A – Awareness

Falls often happen because of sudden, unexpected hazards.Stay aware by:

  • Scanning the room before you move

  • Pausing before your first step

  • Slowing down on uneven or slippery surfaces

  • Avoiding multitasking while walking (like looking at your phone)

Think of walking like driving—you’re constantly checking your surroundings.


L – Lighting

Good lighting is one of the easiest, most effective fall-prevention tools.

Try:

  • Nightlights between your bed and bathroom

  • Motion-sensor lights in hallways

  • Well-lit stairways

  • Task lighting in the kitchen or reading areas

Ask yourself: “Where is the darkest spot in my home?” Start there.


L – Limit Hazards

A clutter-free space is a safer space. Look for:

  • Loose rugs

  • Electrical cords

  • Crowded pathways

  • Unstable furniture

  • Slippery bathroom floors

Simple changes can dramatically reduce fall risk.


S – Strength & Balance Training

Movement is medicine—especially when it comes to preventing falls.

Aim for:

  • 2 days of strength training

  • 2 days of moderate cardio

  • 1 day of stretching or yoga


Great exercises include:

  • Sit-to-stands

  • Wall push-ups

  • Lunges

  • Farmers carry

  • Heel/toe lifts

  • Side leg kicks

  • Hand–eye reaction drills

  • Single-leg balance practice

Every exercise improves your reaction time, posture, and stability.


A Final Word of Encouragement

Balance challenges don’t mean you’ve “lost it.” They mean your body is asking for:

  • More strength

  • Better awareness

  • A safer environment

  • Consistent practice


Small choices—like better shoes, better lighting, or a few minutes of exercise—add up to BIG changes in your safety and independence.

This fall, give yourself the power to stay strong, stay steady, and stay confident.


This Fall — Don’t Fall.



 
 
 

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