Prevent Falls with Strengthening and Balance Exercises

By: Gabriela Murza, MS, MCHES®, Professional Practice Extension Assistant Professor, Health and Wellness/HEART Initiative

Individual using a balance board.

In the U.S., one in four adults aged 65 and older report falling every year, with 37% reporting an injury that required medical attention or impaired their activity for at least one day (Centers for Disease Control and Prevention [CDC], 2024a). Falls can happen for a variety of reasons, including muscle weakness, use of medicines that can impact balance, wearing improper footwear, and trip hazards (CDC, 2024b). While there are many things a person can do to prevent falls, like getting regular vision and hearing checks, making environmental changes, and using proper footwear, it’s just as beneficial to develop better balance and stability through strengthening and balance exercises (National Institute on Aging [NIA], 2022). Anyone of any age can build their strength and balance safely with movements focused on the muscles that play a role in balance and stability.

Muscles that are involved in balance and stability

The muscles that are responsible for providing balance and stability are in our legs, hips, and core, and include the quadriceps, hamstrings, calves, and glutes in our lower body and the abdominals, lower back, and hips in our core/trunk area. These work together to help us stand upright, balance ourselves as we walk, and even help catch ourselves when we start to fall (El Saeid & Jackson, 2022; Pritt, 2024).

How to get started

A well-rounded exercise program incorporates the four types of exercise: balance, strength, flexibility, and endurance, and they work in tandem (NIA, 2021). For example, some weightlifting exercises use balance and endurance to complete the movement safely, and balance exercises build strength in the muscles that are engaged. Also consider doing exercises that mimic the body’s natural movements, called functional exercises, which rely on compound movements to work multiple muscles at the same time (e.g., a squat) versus isolation exercises which work one muscle group (e.g., a bicep curl) (Hopes, 2022). The references in this article provide examples of exercises and activities to help improve balance and stability by incorporating the four types of exercise.

Community programs

Finding the right exercise program depends on several factors: your goals, age, current fitness level for strength, balance, flexibility, and endurance; old and existing injuries; existing chronic conditions; what you enjoy doing; and what you can afford to do (e.g., time, money, space, transportation). Aside from joining a gym, there are recreation centers and community centers (e.g., YMCA, Areas on Aging) which offer exercise programs and activities for all ages. Also, USU Extension offers a variety of exercise programs and activities that specifically focus on balance, strength, and flexibility, such as Tai Chi and the Strong Bodies Strength Training Program. To find out if USU Extension provides exercise programs in your area, contact your county Extension office.

References