Why Fall Risk Is the Biggest Threat to Those 65 and Older
Canada is fortunate to have one of the strongest healthcare systems in the world. As a result, people are living longer than ever before, contributing to a steadily ageing population. It’s projected that adults aged 65 and older will make up more than one-fifth of the Canadian population by 2068. While longevity is something to celebrate, it also brings new challenges—one of the most significant being the increased risk of falls.
For older adults, fall risk is influenced by several factors, including reduced mobility and balance, muscle weakness, and vision changes. The consequences of a fall can be severe, ranging from fractures and long-term disability to increased reliance on caregivers and a decline in overall quality of life. Despite how common falls are, they should not be accepted as an inevitable part of ageing. In reality, falls are both predictable and preventable with the right strategies in place.
Incorporating targeted exercise into daily routines is one of the most effective ways to reduce fall risk. Below are key areas to focus on:
Mobility
Mobility refers to the ability to move freely and efficiently. Maintaining mobility, especially in the hips and lower body, is essential for preserving balance and preventing falls. When joints move well, the body can better adapt to changes in terrain or unexpected shifts in position.
Helpful exercises include supine knee hugs, the seated pigeon stretch, hip 90/90’s, and assisted deep squats.
Balance
Balance is a skill that can and should be trained. Improving balance can start with simple weight shifts from one leg to the other and can progress to more challenging exercises like single-leg stands or clock lunges. Incorporating multi-directional movement—such as walking sideways or backwards—helps ensure stability in real-world situations where movement is rarely linear.
Muscle Weakness
Strength plays a critical role in fall prevention. Building muscle, particularly in the lower body, enhances stability and recovery from falls or slips. Exercises can begin with basic movements like sit-to-stands from a chair and progress to more advanced unilateral exercises such as split squats. Additionally, resistance training supports bone health, reducing the risk of serious injury such as fractures if a fall does occur.
Visual Awareness
While eyesight itself may decline with age, the body’s awareness of position—known as proprioception—can be improved through exercise. Enhancing proprioception helps individuals better understand where their body is in space, improving coordination and reaction time. Exercises such as cat-cow, dowel hip hinges, and balance work on unstable surfaces (like foam pads) are effective for developing this awareness.
Final Thoughts
Fall prevention is not about eliminating risk—it’s about building resilience. By improving mobility, balance, strength, and body awareness, older adults can maintain independence and confidence in their daily lives. Small, consistent efforts in exercise can lead to meaningful improvements in safety and quality of life. As our population continues to age, prioritising fall prevention is not just beneficial—it’s essential for healthy, active ageing.