Prevent Falls with Proper Strength Training

Fitness Over 50

Most of us don’t think about balance—until we fall.

The truth is, balance begins to decline between the ages of 40 and 50. According to the National Institutes of Health, one in three people over 65 will experience a fall each year. As we age, there are unavoidable changes that impact our balance, including slowed reflexes, diminished coordination, and changes in the vestibular system in the inner ear, where cell loss hampers our ability to correct positioning. We also experience decreased muscle mass and strength, and a reduced ability to react quickly.

In my practice, I often hear new clients say, “My balance isn’t the best these days,” especially during the one-leg stand test in their initial assessment. While they may be able to stay upright, I closely observe their movement patterns—specifically, which muscles they’re recruiting. Some people unknowingly rely on their calves, ankles, feet, or even their shoulders and neck to maintain balance. Wait—balancing with your neck? Yes! When the body hasn’t been trained correctly, it compensates in unexpected ways.

The truth is, the muscles most essential for balance are located in your core.

But let’s be clear: your core is not just the 6-pack abs we often aspire to. It also includes the pelvic floor, lower back, hips, and glutes. These muscles function together as a unit. That’s why I tell my clients that their glutes are part of the core—and often even more important than visible abdominal muscles.

Numerous peer-reviewed studies show that regular balance training significantly reduces the risk of falls. The key? Incorporate balance work into your routine consistently—not just the same old machines or exercises. Shake things up with a BOSU ball, a wobble board, or single-leg weight-bearing exercises.

And do them correctly: stand in a slight squat, hips back, knees slightly bent. Squeeze your glutes and draw your navel in toward your spine to activate your core. This shifts the workload away from smaller, overused muscles (like those in your lower legs or shoulders) and into the powerful, stabilizing muscles that truly support you.

Train your balance regularly and you’ll soon sound like many of my long-term clients who say, “I’m so glad I started balance training—it’s helped me prevent multiple falls.”

Want to improve your balance and restore confidence in your movement?
Book a massage with us today and take the first step toward a more balanced, stronger body.
📞 Call our new number: 831-204-0820