Preventing Falls with Strength, Balance & Support: Why Exercise Matters More Than Ever
Every year, one in four adults aged 65+ falls—making falls the leading cause of injury and injury-related death in older adults. Yet despite this staggering reality, most falls are preventable with the right approach: targeted exercise, functional movement, and consistent support.
As a certified trainer passionate about functional fitness for older adults, I’ve partnered with the ElderFit app to deliver safe, effective training that builds confidence and reduces fall risk.
Why Focus on Falls?
More than 3 million older adults are treated in ERs annually for fall injuries (CDC).
Falls are the most common cause of hip fractures, traumatic brain injuries, and long-term loss of independence.
After a fall, many individuals experience increased fear of falling, which ironically leads to reduced activity and even greater fall risk.
But the good news is this: exercise works.
Evidence-Based Benefits of Exercise for Fall Prevention
According to the CDC and numerous peer-reviewed studies:
Regular exercise can reduce fall risk by 23%–40%, particularly when it includes:
Strength training
Balance and proprioception work
Functional movement patterns
Adults who participate in structured physical activity experience better coordination, stronger reflexes, and improved mobility.
Programs that incorporate dual-task training (like stepping while talking or turning while carrying an object) show significant improvements in real-world fall reduction.
Inside my Fall Prevention Program
My approach integrates the most important components identified in fall prevention research:
✅ Lower-body strength work (glutes, hips, thighs, ankles)
✅ Core stability and posture control
✅ Dynamic balance and lateral movement
✅ Step-ups, reaching patterns, and single-leg movements
✅ Mobility, flexibility, and joint-friendly modifications
Each workout is tailored to meet you where you’re at, with options to progress at your own pace.
Why ElderFit?
The ElderFit app is a specialized platform for older adult wellness. By joining ElderFit, you can:
Book in-person training sessions with me in Bend, Oregon and I will come to you.
Receive personal attention and a workout program tailored to YOUR health, goals, and abilities.
Stay connected with messaging and custom goal tracking
Receive expert advice and education, motivation, and accountability from me.
👉 Click here to view my ElderFit profile and book a session
Whether you're recovering from a fall, working on your balance, or simply want to stay active and independent, I’m here to help.
Aging doesn’t mean slowing down—it means training smarter. Let me help you stay strong, steady, and supported.
Sources
Centers for Disease Control and Prevention. (n.d.). Facts about falls: Older adult fall prevention. U.S. Department of Health and Human Services. Retrieved July 20, 2025, from https://www.cdc.gov/falls/data-research/facts-stats/index.html
Centers for Disease Control and Prevention. (n.d.). Older adult falls data. U.S. Department of Health and Human Services. Retrieved July 20, 2025, from https://www.cdc.gov/falls/data-research/index.html
Centers for Disease Control and Prevention. (2023, September 1). Nonfatal and fatal falls among adults aged ≥65 years—United States, 2020–2021. Morbidity and Mortality Weekly Report, 72(35), 933–938. https://www.cdc.gov/mmwr/volumes/72/wr/mm7235a1.htm
Hedegaard, H., & Warner, M. (2024, June). Unintentional fall deaths in adults aged 65 and over: United States, 2020–2022 (NCHS Data Brief No. 532). National Center for Health Statistics. https://www.cdc.gov/nchs/products/databriefs/db532.htm
Sherrington, C., Fairhall, N. J., Wallbank, G. K., Tiedemann, A., Michaleff, Z. A., Howard, K., Clemson, L., Hopewell, S., & Lamb, S. E. (2019). Exercise for preventing falls in older people living in the community: An abridged Cochrane systematic review. British Journal of Sports Medicine, 53(17), 905–911. https://doi.org/10.1136/bjsports-2019-101512
Sherrington, C., Michaleff, Z. A., Fairhall, N., Paul, S. S., Tiedemann, A., Whitney, J., ... & Lord, S. R. (2020). Exercise to prevent falls in older adults: An updated systematic review and meta-analysis. International Journal of Behavioral Nutrition and Physical Activity, 17, Article 92. https://doi.org/10.1186/s12966-020-01041-3
Zhu, T.-R., Fang, Q.-H., & Liu, Y.-J. (2025). The effect of different exercise prescriptions on fall prevention in older adults: A meta-analysis. European Review of Aging and Physical Activity, 22(1), Article 15. https://doi.org/10.1186/s11556-025-00115-6