Most of us don’t give much thought to our balance until we stumble. And if we walk regularly or do strength training, we may assume we’re already doing enough to protect ourselves from falls as we get older.
But balance and coordination need attention of their own. A fall in later life can mean far more than a bruised knee: fractures, loss of confidence and a gradual loss of independence. Surprisingly, research suggests that how well we balance in our fifties can predict our likelihood of falling years later.
In this episode, we explore what the science tells us about preventing falls. Large reviews of randomised trials have found that exercises combining balance, everyday movements and strength training can reduce our risk of falling by around 22%, while reducing the total number of falls by 34%. We explain why regular walking alone may not provide the same protection, despite its many health benefits.
We also introduce three simple home tests to assess your balance, strength and mobility, along with five practical exercises that can help improve them.
Best of all, you don’t necessarily need another workout. We’ll look at how to incorporate progressively challenging balance exercises into your existing routine, helping you stay active, confident and independent as you age.
