What is Falls Prevention and Why is it Important?
Falls prevention involves a range of strategies aimed at improving balance and reducing the risk of falling. This includes identifying individual risk factors, implementing targeted interventions, and educating people on safety at home, in the community, and how to respond if a fall occurs.
Balance is the ability to maintain a stable, upright posture while adjusting to shifts in weight or uneven surfaces. It also includes the body’s ability to regain stability after losing balance. To do this, the body relies on sensory inputs from the eyes, ears, and muscles, along with coordinated muscle responses to keep you safe and prevent falls.
Identifying and managing risk factors is a crucial first step in falls prevention because reducing these risks directly lowers the chance of falling.
How Does Exercise Help?
Exercise not only improves overall health and wellbeing but is also essential for preventing falls and enhancing balance. Benefits of regular exercise include:
- Increased strength
- Better balance and coordination
- Improved flexibility and range of motion
- Boosted confidence
- Faster reaction time
- Enhanced gait and posture
Since 1 in 3 falls are linked to poor balance, a structured, tailored exercise program can specifically target the issues that make balance difficult for you. Consistent training improves strength and walking speed, key factors in reducing fall risk.
What Type of Exercise?
Balance is important for everyone, regardless of age, condition, or history. The best exercises to support falls prevention include:
- Strength training: Builds the muscles that support stability, especially in the legs and core.
- Balance exercises: Activities like standing on one leg, heel-to-toe walking, or using balance boards.
- Flexibility and stretching: Enhances range of motion, making movements smoother and more controlled.
- Tai Chi and Yoga: Slow, controlled movements that improve body awareness, coordination, and balance.
- Functional exercises: Movements that mimic everyday activities, helping improve real-world stability and confidence.
- Power/speed training: Focuses on improving the speed and force of muscle contractions, which helps with quick reactions to prevent falls.
These programs should be guided by an Exercise Physiologist to ensure they are safe, effective, and tailored to your needs.
