Falls and Fractures

christina0058
Sep 4
2 min read

Falls aren’t just a little stumble — they’re one of the leading causes of injury and disability for older adults. In fact, 1 in 4 adults over the age of 65 experiences a fall every year. Too often, that slip leads to a hip fracture, hospitalization, or even permanent loss of independence.

The good news? Most falls are preventable — and the best prevention starts long before a fall ever happens.

Why Falls Matter

When someone falls and breaks a bone, the body isn’t just dealing with one injury. A hip fracture can set off a cascade: immobility, infection, depression, and loss of independence. That’s why prevention is so critical — it’s easier to stay strong than to bounce back after a major setback.

Cushion for the Pushin’: Fitness as Protection

We often think of exercise as something we “should do” for weight or energy. But fitness also creates a literal cushion against falls.

Muscle as armor: Strong legs and core muscles act like shock absorbers if you stumble.
Better balance: Regular training keeps your reflexes sharp and coordination steady.
Bone protection: Weight-bearing activity strengthens bones, lowering fracture risk.
Healthy body weight: A little “cushion for the pushin’” can reduce frailty and add resilience.

In short: strength, balance, and flexibility aren’t just fitness goals — they’re fall prevention tools.

Everyday Strategies to Prevent Falls

At Home:

Clear clutter and loose rugs
Add grab bars in the bathroom and railings on stairs
Keep hallways and entryways well-lit

In Your Routine:

Do strength or resistance training 2–3 times per week
Add balance-focused activities like yoga, tai chi, or simple heel-to-toe walking
Move daily — walk, dance, or take the stairs
Make sure your vitamin D and calcium levels have been checked and that you are supplementing as needed.

With Your Healthcare Provider:

Get a bone density test (DEXA scan) if recommended
Review medications that may cause dizziness or drowsiness
Keep up with vision and hearing checks

The Bottom Line

Falls aren’t inevitable. By staying fit, making simple home changes, and keeping up with your health checks, you can stay strong, steady, and independent.

👉 Remember: Fitness is more than looking good — it’s your body’s built-in fall protection system.