Falling played a significant role in both my parents’ lives. When we were caring for our Mama, she had fairly good balance. She walked slowly and methodically – usually counting her steps. We were never sure why. But as a Medical Scientist, she conducted many tests that required precise counting; perhaps it was a habit she had kept to herself, but with the onset of dementia, she counted out loud. Anyway, she could climb stairs, walk in grocery stores, and even walk in water for exercise.
One day, we needed a respite for a weekend, and the care home she usually stayed at when we needed a full night’s sleep did not put the safety guard up on the side of her bed. That night she fell out of bed and broke her hip.
After rushing her to the hospital for surgery, they released her to a skilled nursing facility for rehab. She recovered physically, but the part of her brain that knew how to walk and controlled balance never came back online.
My Dad had Parkinson’s Disease, a condition that puts people at risk for falling. So the need to maintain good balance has been on our radar for a long time.
Fall prevention is a subject that needs to be taken seriously
My parents’ experiences reflect a much larger public-health concern. Falls can cause hip fractures, hospitalization, fear of falling, reduced activity, and a lasting loss of independence.
The risk is especially high for people living with Parkinson’s disease, dementia, impaired balance, muscle weakness, vision problems, or medication side effects. Yet falls are not an inevitable part of aging. Research shows that balance and strength exercises—combined with attention to medications, footwear, vision, and environmental hazards—can meaningfully reduce the risk.
The CDC reports that more than one in four adults age 65 or older falls each year. And sadly, a previous fall doubles the likelihood of falling again. This article is about the importance of preventing falls as we begin to age. There are a variety of ways to achieve better balance in our everyday lives.
Classes for Fall Prevention
Wayne and I attend a Ballet class for older folks twice a week. The classes provide a mix of aerobics, balance training, and even moves that help improve our bone density. Our teaching artist, Amber Johnson, makes everyone feel welcome. She is very approachable and clearly knowledgeable in several areas of dance. Her style is encouraging, yet considerate of the limitations older folks may have.
When providing challenges with new moves and steps, she reminds us that we should listen to our bodies and not do anything that would cause pain. The routines are fun. Amber offers modification options for each sequence of moves. There is no pressure to compete. We all feel included whether sitting in a chair or standing.
Fall Prevention Studies
PubMed Central offers 20 training strategies that improve the functional capacity in physically frail older adults based on scientific literature, focusing especially on supervised exercise programs that improved muscle strength, fall risk, balance, and gait ability. Effects of Different Exercise Interventions on Risk of Falls, Gait Ability, and Balance in Physically Frail Older Adults: A Systematic Review
Cochrane Reviews:
- Exercise is effective: A Cochrane review of 108 randomized trials involving 23,407 participants found that exercise reduced the rate of falls by 23%. Balance and functional exercise reduced falls by about 24%, while programs combining balance, functional, and resistance exercises probably reduced falls by about 34%.
- Exercise helps people with Parkinson’s: A separate Cochrane review of 32 trials found that exercise probably reduces falls in people with mild-to-moderate Parkinson’s disease by about 26%.
Practical ways to help
- Request a fall-risk assessment: After any fall or noticeable change in balance, walking, cognition, or change in medication.
- Use progressive balance and strength exercise: Ideally designed by a physical therapist for the person’s abilities; Parkinson’s-specific or advanced programs should be supervised.
- Review medications: Speak with a clinician or pharmacist, especially for medicines associated with dizziness, sedation, or low blood pressure.
- Check vision, feet, and footwear: Vision problems, foot pain, and unsuitable shoes contribute to fall risk.
- Home hazards and dangers: Remove loose rugs and clutter, repair uneven surfaces, improve lighting, install secure handrails and grab bars, and keep frequently used items within easy reach.
- Plan transitions carefully: After hospitalization, surgery, or a move into respite or skilled nursing care, confirm how the facility will handle transfers, nighttime toileting, mobility assistance, medication changes, and fall precautions.
- For Parkinson’s disease, address freezing and gait changes: Physical therapy, correctly fitted mobility aids, and supervised training may be particularly important.
- For dementia, keep routines and surroundings consistent: Use clear walking paths, dependable lighting, regular toileting, familiar cues, and individualized supervision rather than relying on a single device such as a bed rail.
A Balance Bonus
I have one of those toothbrushes that buzzes every 30 seconds to let you know it’s time to change where you are brushing your teeth until the front and back of both the top and bottom teeth are brushed for a total of 2 minutes.
I also work on my balance while brushing. It occurred to me one day that if I stood on only one leg for each 30-second segment, it would help me maintain good balance. I’ve discovered that it always helps to pair activities up with something I am already doing in order to work it into a routine.
My daughter, a medical massage therapist, is always telling me about the importance of staying in balance. Even if I don’t do all my other stretching exercises every day, at least I will be working on my balance. I did discover an interesting thing – if I close my eyes, I need to work harder to stay balanced. So, if you try this, please have something sturdy close enough to grab if you need to.
Improve Your Balance by Walking
Regular walking strengthens lower body muscles, enhances coordination, and boosts confidence, all of which are critical for improving balance in older adults. Healthy Aging Hub offers a comprehensive guide to the benefits of walking.
So, my challenge to you…and myself is:
How can we improve our balance? The gym? Stretching exercises? Standing on one leg? Walking? I realize it’s hard to add one more activity into an already busy day, but remember – it’s all about balance.
….—….——….—….—Extra Credit—….—….——….—….—
If you’d like a cause to support to help motivate you to ‘get your steps in’, check out STEPtember 2026 and join the fun!
Step Up to Advance Cerebral Palsy Research and Disability Innovation
Get creative with your fitness with a focus on wellbeing this STEPtember.
10k steps a day, do it your way.
Track your steps and convert your non-step activities, like pilates or cycling, and boost good vibes in your community and workplace. Step, move, play, ride, stretch. How you STEPtember is completely up to you.
Feel even better knowing that your donations will support more opportunities for people with cerebral palsy and other disabilities.
Sound good? Sign up now and get the app! It’s time to make this your STEPtember to remember. Let’s go!
Has your world been touched by dementia?
My book, “Finishing Well: Finding the Joy in Dementia“, is a collection of stories and tips about doing life with my Mama. May it encourage and inspire you to find joy on your own, unique journey.