Falls in the Elderly: Prevention Tips & Ways to Overcome Your Fears

Bill and Steve | Mhealth Blog

Know the different ways on how to eliminate your fear of falling. Live a healthy and fearless life again and learn how to eliminate the possibilities of falling.

Getting older comes with many new challenges, at a pace that many may not be prepared to handle.

After all, staying healthy and keeping fit become more difficult as the years go by, and it’s difficult to handle situations that were previously just a piece of cake to your agile, young body.

fruits and vegetables

While continuously eating nutrient-rich food and maintaining a daily fitness regimen is key to a long life, majority of seniors find themselves victims to a   mental abyss — the fear of falling itself.


Falls in the Elderly is More Than a Mere Bad Feeling

The falls in the elderly is common but has hardly garnered public attention or conclusive research, particularly in helping people  experiencing it.

Sadly, many seniors can experience a variety of adverse psycho-social difficulties related to falling.

sad old man

These emotional reactions include fear, anxiety, loss of confidence and the irrational fear that one cannot walk safely without collapsing or causing injury.

The overarching term for these reactions is  the “fear of falling,” a syndrome that can be found in nearly half of today’s older segment of society. This can include those who either have fallen already and those anxious that it may happen to them.

While this may look trivial, this fear can certainly be debilitating. Seniors afflicted avoid activity, isolated themselves and have become more frail.

Their chances of falling even increase because of the thought that it’s going to happen, regardless if they are healthy.

Therefore, learning to overcome these symptoms and understanding how to manage the condition is important.

Stay Fit and Mobile to Lessen the Fear

Researches shows that psychological therapy, cognitive behavioral therapy in particular, can help alleviate the stress and anxiety of the issue.

While this is one way to treat the condition, we here at mhealth feel that this should be complemented by a fitness regimen.


This is key to achieving a healthier, stronger body that can withstand old age, and keeping your balance stable.

Building up muscle strength and lower body stability is essential for fulfilling your everyday, active lifestyle, whether you’re in your 20’s or your 80’s.

Talk to a Health Professional

Before committing to any kind of exercise routine, whether you’re just starting out or looking to change your current regimen, it’s important to seek the advice of a trained health professional. You certainly don’t want to overexerting yourself or get injury that increases your chances of falling.

In formulating exercises, keep in mind that they should be designed to strengthen your balance and increase mobility.

RELATED: How To Improve Flexibility: 5 Easy To Do Exercises


With these, you can alleviate the stress caused by the fear of falls in the elderly, while also gaining confidence on your physical well-being.

Falls in the Elderly Prevention Tips

Basic Fundamental Exercises to Prevent Falling

While staying active is crucial to staying healthy, some lower body exercises help you become more stable and repair any issue with your balance.

Exercises such as squatting and lunging are perfect maneuvers for engaging multiple leg muscles, increasing the power in your lower abs, glutes, quads, and hamstrings.

Moreover, those also Incorporating more lower body movements help brace your body and improve the power in your legs.


To squat, simply stand straight with your feet hip-width apart and place your hands on your hips. Tighten your ab muscles (a feeling akin to sucking your belly button towards your spine), and lower your body down slowly as if you’re about to sit on a chair.

Once you’ve lowered your body up to the point that won’t get you hurt, a level that you can handle and without causing injury, raise your legs back upward, standing straight once more. Repeat this movement for a series of reps you and your health professional find suitable for your body.

Meanwhile, to conduct a proper lunge, start by standing with your feet hip-width apart and your hands on your hips for support.

Take a step ahead with one foot, leaning forward into the move until your knee reaches a 90-degree angle, while the other knee lowers parallel to the ground.


(Be sure to keep your upper body straight as you lower to prevent back strain.) Return to the original position by engaging your leg muscles to propel your body weight upward again.

These two leg exercises are highly popular in the fitness industry, essential for improving overall stability and engaging various muscles your lower body.

Though getting old is inevitable, reaching your golden years doesn’t mean you cannot have a healthy, active lifestyle.

If you feel yourself becoming trapped in the fear of falling, know there are methods to check that anxiety from overtaking your life.There are also countless professionals and therapists willing to help you through the symptoms of this condition.

Give us a call (03) 8585 2222 and avail our 50% OFF for new patient and let us help you!


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