By Laurie Lyon

Every year, about 1 in 4 Americans age 65 or older experiences an accidental fall. That adds up to tens of millions of falls annually that cause millions of injuries. Tragically, more than 40,000 older adults died from such injuries in 2024, and the number is rising. Adding to the devastation of this statistic is the fact that most of these falls are preventable.

Of course, there are countless reasons people fall, but one of the most common is poor balance. As we age, our balance can become less reliable. This is partly due to muscle loss that accompanies aging. A decline in the vestibular system of the inner ear can also make it harder to stay steady. So can medications that affect equilibrium, or orthostatic hypotension, which can cause blood pressure to drop excessively when standing up.

Though we can’t always control these factors, we can take steady steps toward enhancing our balance. Because strength and flexibility are essential for good balance, putting a little effort into building them is likely to help you stay sunny side up. Here are a few moves to get you started:

• Shift your weight. Start with your weight evenly distributed on both legs. Gradually shift most of your weight to one side, then the other. You can also try putting one foot forward and one back, then shift your weight from one to the other. Or stand on tiptoes, raising your heels. Be sure to hold onto something solid if you need to steady yourself, such as a countertop or heavy table.
  
  
• Balance on one leg. Stand on one leg, lifting the other. Try to hold that position for 30 seconds. Then switch legs. Hold onto solid furniture as needed. 
  
  
• Do lunges. Put one leg forward, bend your front knee, then lower your body until your thigh is parallel to the floor. Hold for 10 to 20 seconds, then step forward with the opposite leg and repeat. If you feel unsteady, hold on to a solid piece of furniture and lunge in place.

In fact, any leg, core, or flexibility exercise should build muscle and improve coordination to help stabilize you. Regular walking can help as well.

None of us wants to risk a fall. Keeping your floor clear of loose objects, adding light to dim rooms, consulting a doctor promptly if you experience dizziness or lightheadedness, and practicing balance and other exercises should go a long way toward keeping you safe.

As you grow steadier on your feet, remember that God guides your steps in a deeper sense, for He is the One who keeps us from stumbling spiritually. His Word gives this encouragement: “Now unto him that is able to keep you from falling, and to present you faultless before the presence of his glory with exceeding joy, … be glory and majesty, dominion and power, both now and ever” (Jude 1:24, 25 KJV).