Fall Prevention- Getting Ahead of Gravity

Falls are one of the leading causes of injury and death in older adults—but they’re also highly preventable. The best practice for fall prevention is a consistent, well-rounded exercise routine that improves balance, strength, agility, and reaction time.

The cost of a fall—whether it’s physical injury, emotional trauma, or financial strain—can be life-altering. These fall prevention strategies are backed by clinical practice and evidence-based recommendations to reduce fall-related injuries and promote safe, independent living.

Fall Risks

Certain factors increase fall risk, especially in older adults. These include:

• Slower walking speed
• Poor balance or single-leg stability
• Weak leg muscles
• Decreased reaction time
• Sedentary lifestyle or lack of a regular exercise program
• Trouble getting up and down from the floor
• Safe home environment

Exercises to Prevent Falls

Here are evidence-based exercises and tips designed to lower your risk of fall-related injuries:

1. Train While Standing

Doing exercises in a standing position builds strength, posture, and body awareness—foundations of any good fall prevention training program.

2. Move in All Directions

Since many falls happen with dynamic movements in all directions, it’s important to train beyond just forward and backward motion. Lateral movements such as sidestepping, changing directions while walking, and diagonal stepping can help improve balance and coordination.

3. Build Speed and Agility

Slow reflexes can mean a higher fall risk. Quick-feet drills, walking at variable speeds, and walking on uneven surfaces can train reaction time and improve dynamic balance.

4. Practice Single-Leg Balance

Balancing on one leg is a simple yet powerful way to improve balance and help prevent fall-related incidents. Try:

• Standing on one leg for 20 seconds
• Turning your head while balancing
• Closing your eyes while standing on one foot

5. Get Up and Down from the Floor

This builds real-world strength and mobility. Practicing safe transitions from floor to standing improves core, hip, and knee strength – key areas for fall prevention.

6. Strengthen One Leg at a Time

We move through life one leg at a time – walking, climbing stairs, getting out of a car. Exercises like step-ups, split squats, and single-leg deadlifts reduce imbalances and build practical strength.

8. Make It Part of Daily Life

You don’t need a gym to practice fall prevention training. Balance on one leg while brushing your teeth. Add side lunges to your warmup. A little consistency goes a long way.

The Power of Physical Therapy in Fall Prevention

Working with a physical therapist is one of the most effective ways to lower fall risk—especially for people with balance issues, chronic conditions, or recent injuries.

Physical therapists use evidence-based assessments to evaluate strength, gait, balance, and coordination. Then, they create customized programs based on your individual needs, movement patterns, and lifestyle.

---

By: Susan Fisher, MPT

Susan Fisher is a physical therapist with Ivy Rehab Physical Therapy in Milford, Michigan.