Episode 21: Fall Prevention, Balance and Bone Health

www.facebook.com/DeliberateAging

Transcript

Today’s episode is all about something that becomes more important with every birthday we celebrate: keeping our balance, protecting our bones, and most importantly… preventing falls. 

Let’s face it—aging is a gift. But let’s also be real: our bodies don’t always move like they used to. Things creak a little more, we might not feel as quick on our feet, and sometimes, a simple misstep can turn into a serious situation. 

So here’s a stat that really caught my attention: one in four adults aged 65 and older falls each year. That’s according to the CDC (Centers for Disease Control and Prevention, 2020),  and did you know that falling once, doubles your chance of falling again.  And of those falls, about 20% result in serious injuries—things like broken bones or head trauma. And here’s the kicker: after a fall, many older adults become afraid of falling again… and that fear leads to less movement, which leads to weaker muscles and worse balance. It becomes a vicious cycle. 

But here's the good news—we are not powerless. There’s a lot we can do, starting today, to stay strong, stay balanced, and stay safe. 

Let me paint a picture for you. Imagine you’re doing your usual daily routine—maybe watering the plants or walking the dog. It’s a typical day. But then, you miss a step. You fall. Maybe you break a hip. 

Now here’s what happens next: You’re in the hospital. Maybe surgery is required. Your recovery is long, and often during that recovery, you're much less mobile. According to a 2021 study published in JAMA Network Open, only about 30% of older adults who fracture a hip regain their pre-fracture level of independence within a year. 

That’s a major hit to your freedom, your confidence, and your overall health. And hip fractures aren’t just physically challenging—they can be life-threatening. In fact, the one-year mortality rate after a hip fracture can be as high as 20%, especially in adults over 80. 

I don’t say this to scare you. I say it because this is something we can do something about. 

Here’s the truth: as we get older, a couple of things are working against us. Our muscles naturally shrink and weaken. At the same time, our bones are losing density. Especially for women post-menopause, bone loss can accelerate. 

But it’s not just about bones. It’s about balance. 

There are a lot of reasons our balance gets worse as we age: 

• Loss of muscle strength 
• Changes in vision 
• Slower reaction times 
• Inner ear issues 
• Side effects of medications 

And here's one more you might not think about: our feet. Yup—those hardworking, often-neglected feet of ours play a huge role in balance. 

So, with all of that going on—less muscle, less bone density, slower reflexes—it’s no wonder falls become more common. But again… that’s not where the story ends. 

Let’s flip the script. 

Imagine the same person, same age. But this time, they’ve been doing a few things differently. They’ve been strengthening their legs and feet, doing some balance exercises a few times a week, checking in with their doctor about bone health. They’ve had their vitamin D levels tested. They’re using a nightlight in the bathroom and wearing shoes with good grip. 

That same missed step? Maybe they don’t fall. Maybe they catch themselves. Or if they do fall, their bones are stronger and they don’t break anything. 

That’s the power of preventive health. It’s not just about adding years to your life—it’s about adding life to your years. 

Let me propose something.  Fall prevention is not just about avoiding injury. It’s about protecting your independence. It’s about being able to keep doing the things you love—gardening, hiking, dancing, playing with grandkids, traveling. 

Let me say it clearly — strong legs save lives. That might sound dramatic, but the data backs it up. Research shows that older adults with higher lower-body strength are significantly less likely to fall than their peers with weaker leg muscles. One large study published in The Journals of Gerontology found that poor lower-limb strength was one of the strongest predictors of future falls in older adults. 

And your feet? Oh, they’re the unsung heroes. Weak or stiff feet make it harder to react, balance, or “catch” yourself when you trip. So today, we’re giving your feet and legs the attention they deserve. 

So what can you do?  I discuss easy exercises that you can do.   Tune in to my facebook page to watch a video, the link is at the bottom of this page.

The World Health Organization recommends that adults aged 65+ do muscle-strengthening activities at least two days per week, in addition to balance-enhancing exercises. 

Next I’ll discuss balance training — how to improve your coordination, prevent stumbles, and actually re-train your brain to keep you steady. 

So here’s the thing — balance is not just about your legs or your muscles. It’s a full-body, full-system skill. It involves your: 

• Muscles (especially in the legs and core) 
• Eyes (for spatial orientation) 
• Inner ear (which controls equilibrium) 
• Brain (which processes input and reacts) 

All of those systems work together every time you stand, turn, reach, or even just look over your shoulder. And the good news? You can train balance just like you train your muscles. 

I discuss exercises that can be done at home to improve balance.  You can watch a video on my facebook page.

Balance is a neuromuscular skill — it’s not just physical, it’s mental. Your brain has to make quick decisions based on what your body is sensing. 

Here’s what’s amazing: when you do balance training regularly, you’re not just strengthening muscles — you’re reprogramming your brain to respond faster and more effectively to stumbles, slips, and uneven ground. 

Next we’ll talk about bone health — why your bones matter so much when it comes to fall recovery, and how to strengthen them from the inside out with smart nutrition, supplements, and medical checkups. 

I want you to imagine this: two people trip and fall. Same situation, same stumble. One person gets up, maybe a little shaken, but okay. The other ends up in the hospital with a broken hip. What made the difference? It might be bone strength.

Let’s pause here: More than 10 million Americans have osteoporosis, and another 43 million have low bone mass, putting them at risk. And many don’t even know it until they suffer a fracture. 

If you’re over 50 — especially if you’re a woman — talk to your doctor about getting a DEXA scan. That’s a painless, low-radiation test that checks your bone density, usually at your hip and spine. 

Your doctor will help you interpret the results and decide what steps you need to take — whether it’s lifestyle changes, supplements, or possibly medications. 

Your bones are constantly rebuilding themselves, but they need the right materials to do it. Here’s what helps:  calcium, Vitamin D and protein.

This is a big one — bones respond to stress. When you apply healthy pressure to your bones — like walking, lifting weights, or climbing stairs — your bones respond by becoming stronger and denser. 

A few lifestyle choices can actually weaken your bones, including: 

• Smoking — which reduces blood flow and slows bone repair 
• Excess alcohol — more than 2 drinks per day can impair calcium absorption 
• Very low-calorie diets — which can reduce bone-building nutrients 
• Sedentary behavior — the less you move, the faster you lose bone mass 

If you’re not sure where to start, talk with your doctor or a registered dietitian. They can help you figure out what your bones need based on your unique situation. 

Before we wrap, let me leave you with this: 

Falls are common, yes. But they’re not inevitable. And losing strength or mobility with age? That’s not written in stone either. 

If you found this episode helpful, I’d love it if you shared it with someone who needs a little encouragement. And don’t forget to subscribe — because we’ll keep exploring all kinds of health topics for adults 50 and up, from movement and mindset to nutrition, sleep, and everything in between. 

Until next time, stay safe, stay strong, and remember — your health is your power. 

If you want to check out the video of the suggested exercises, please go to my facebook page called Deliberate Aging. 

Facebook

 Facts About Falls | Older Adult Fall Prevention | CDC 

The National Osteoporosis Foundation (NOF) is Now the Bone Health and Osteoporosis Foundation (BHOF) - Bone Health & Osteoporosis Foundation 

Vitamin and Mineral Supplement Fact Sheets 

The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review - PMC 

Muscle tissue changes with aging - PMC