Judith Boyd was doing what she always did to stay healthy: going for a walk. But one cold, February day, she stepped on a patch of black ice, and suddenly, she was on the ground, unable to move. “I knew immediately something was wrong,” Boyd says. The fall sent her to the hospital, where she needed surgery and eventually rehab. At 82, it became a turning point, reshaping how she thinks about safety, strength, and independence.
Unfortunately, Boyd’s experience is common. Each year, millions of older adults sustain falls, many of them preventable. And while falls are often dismissed as a normal part of aging, experts say they don’t have to be.
How Common Falls Are, and Why They Can Be Life-Changing
Research finds that 1 in 4 Americans over age 65 fall each year; that’s around 14 million people. Falls cause more injuries and deaths among older adults than anything else. “This is an epidemic of injury and fatality in the United States,” says John Gallucci Jr., a licensed physical therapist and CEO of JAG Physical Therapy. While some falls result in only minor bruises, others can have serious, long-lasting effects, especially as your body becomes more vulnerable with age.
“As you start to get older, you start to get weakness in your lower extremities and core, which causes balance issues,” Gallucci says. “It will cause imbalance with sit-to-stand, walking, and walking up and down stairs.”
Also, as you age, your eyesight, hearing, and reflexes may not be as good as they used to be. Certain health issues like diabetes, heart disease, or problems with thyroid, nerves, feet, or blood vessels can affect your balance and raise your chance of falling. Older adults with mild cognitive issues or some types of dementia are at a higher risk of falling. Some medications may make you more likely to fall because they can cause dizziness or confusion. Meanwhile, safety hazards in your home or community can lead to falls.
Certain fall-related injuries are especially common and dangerous. Hip fractures are among the most serious — they often require surgery and a long time to heal. Head injuries, like concussions and traumatic brain injuries (TBIs), are another major concern, especially if you hit your head during a fall. A head injury can cause health problems ranging from dizziness and headache to trouble with memory and long-term disability.
For many older adults, mobility is closely tied to independence: the ability to live alone, run errands, socialize, and keep daily routines. A fall can disrupt this, leading to hospital stays, surgeries, and rehab. Boyd experienced that shift herself. “I went home independent on the first floor with a walker,” she says. “It was humbling. I felt vulnerable.”
Preventing Falls
At home, many falls happen during routine activities, such as getting out of bed or using the stairs. Boyd has become especially mindful of these moments. “I promised myself that I will not use the stairs without socks that have grips,” she says, noting that smooth surfaces like hardwood floors can be dangerous. Simple steps such as removing loose rugs, keeping walkways clear of clutter, improving lighting, and installing grab bars in the bathroom can also make a big difference. Gallucci stresses that safety is about protecting your independence.
Hazards can be harder to predict out in the world. Uneven sidewalks, poor lighting, and wet and icy patches can all lead to a fall. Boyd fell while on a winter walk, slipping on black ice. Today, she’s more cautious. “I will probably always use a cane when I travel,” she says. “I just cannot fall again.” Gallucci says mobility aids like canes or walkers aren’t signs of weakness — they’re tools that provide stability and confidence, especially in unfamiliar environments.
Footwear also matters. Shoes with good traction, proper fit, and support can help prevent slips. So can slowing down, avoiding distractions like phone scrolling while walking, and being mindful of transitions like going from sitting to standing, stepping off curbs, or climbing stairs.
Exercises for Balance
As you age, weakness in your legs and core can make movements such as rising from a seated position or climbing stairs more difficult and less stable. This is why strength and balance training are so important. “It’s lower extremity strengthening, core strengthening, balance activities, and flexibility,” Gallucci says.
Regular exercise makes your muscles stronger and keeps your joints, tendons, and ligaments flexible. Doing light, weight-bearing activities like walking or climbing stairs can help slow down bone loss from osteoporosis, a condition that makes bones weak and prone to breaking.
One of the simplest and most effective strength exercises for preventing a fall is the sit-to-stand movement from a chair. First, be sure to use a stable chair. Then, Gallucci suggests starting with 10 reps your first week and working up to two sets of 10 as your strength improves. This movement, which is similar to a squat in a gym, strengthens your quadriceps, hamstrings, and core, all of which are essential for balance and everyday mobility.
Yoga, Pilates, and tai chi can also enhance balance and muscle strength. And, you can lift weights or use resistance bands to build strength. Boyd has embraced this advice and now follows a daily movement routine that includes these exercises. “I do something every day.”
