As we get older, our bodies undergo many changes. Some of these changes are normal and expected, such as getting gray hair or needing reading glasses. However, other changes – like feeling weak or unsteady – can increase the risk of falling. Falls are among the most common and serious health problems for older adults. They are painful, often require medical or surgical treatment, can lead to long-term disability, and are costly.
The good news is that many falls are preventable. This article explains how aging affects strength and balance, and what you can do to stay safe.
Why does aging cause weakness?
As people age, their muscles naturally become smaller and weaker. This process is called sarcopenia. After age 30, we gradually begin to lose muscle mass, and this loss accelerates after the age of 65. Without regular exercise, muscle loss can make it difficult to perform everyday tasks, such as getting out of a chair, climbing stairs, or carrying groceries.
Older adults may also develop joint stiffness or pain from conditions like arthritis. This can make movement more difficult, leading to further muscle weakness over time. Certain illnesses – such as diabetes or stroke – and medications, including sedatives or blood pressure drugs, can also contribute to feelings of weakness or dizziness.
What causes older adults to fall?
There are many reasons why someone might fall, especially as they age. Some common causes include:
- Muscle weakness and poor balance
- Poor eyesight and hearing
- Low blood pressure, especially when standing up quickly
- Foot problems or wearing unsafe shoes
- Cluttered homes, loose rugs, or poor lighting
- Medications that cause drowsiness or dizziness
Sometimes, people fall due to a combination of these factors. For example, an older adult with poor balance might trip over a rug in a dimly lit room while taking sleeping medication. Or someone might have trouble driving at night in the rain while wearing the wrong prescription glasses.
Why are falls so dangerous?
Falls can cause serious injuries, such as broken bones – especially in the hips, arms, and wrists. Head injuries can also occur and may lead to lasting problems, particularly if the person is taking blood thinners.
Even when no major injury happens, a fall can lead to a fear of falling again. This fear may cause someone to avoid walking or exercising, which can result in further weakness and an even higher risk of future falls.
How can falls be prevented?
The good news is that many falls can be prevented. Here are some simple steps older adults and their families can take:
Stay active
Regular exercise helps maintain strength, balance, and coordination. Activities like walking, light exercises, water aerobics, low-impact Pilates, and gentle yoga are great options. Even light strength training can make a big difference over time.
Eat more protein
Eating more protein – such as fish, chicken, lentils, and certain vegetables – along with regular exercise, helps build and maintain muscle.
Check your medications
Ask your doctor or pharmacist to review your medications. Some drugs may increase your risk of falling due to side effects like dizziness or confusion.
Improve your home safety
- Keep floors clear of clutter
- Remove or secure loose rugs
- Use night lights in hallways and bathrooms
- Install grab bars in the bathroom and handrails on stairs
Get your vision and hearing checked
Make sure you’re using the correct glasses or hearing aids. Poor vision and hearing can make it harder to stay balanced and avoid obstacles.
Wear proper shoes
Avoid slippers, flip-flops, or shoes with slippery soles. Choose shoes that fit well, have low heels, and offer good support.
Use assistive devices, if needed
Walkers, canes, or handrails may help those who feel unsteady. Talk to a doctor or physical therapist to find out what’s right for you.
Talk to your doctor
If you or a loved one is feeling weak, unsteady, or has already fallen, don’t wait – talk to a doctor. A full checkup can help identify the cause of the problem. A physical therapist can also develop an exercise plan to improve strength and balance, reducing the risk of falling.
Getting older does not mean giving up independence. By understanding the changes that come with age – and taking steps to stay active and safe – older adults can continue to live healthy, fulfilling lives. Preventing weakness and falls begins with small actions that make a big difference.
