Best of all, say University of California researchers, you might be able to try these at home and improve key health metrics up to almost 40%.
New Study: These 3 Simple Changes Could Reduce Your Fall Risk, Say Longevity Experts
Published on Mar. 05, 2025
It’s no secret that a large population of Americans are nearing a major milestone: In just five years, all “Baby Boomers” will officially be 65 or older, according to the U.S. Census Bureau. The 2020 Census also revealed that 2010 to 2020 saw the fastest rate of growth for the older population—an increase of 15.5 million people. It marked the fastest increase in the U.S. since the late 1800s.
One downside to aging is the risk of tumbles that can lead to serious issues. The U.S. Centers for Disease Control and Prevention (CDC) estimates approximately 1 million hospitalizations in older adults are related to falls per year, with two of the biggest concerns being traumatic brain injuries and hip fractures. Falls have also been associated with higher risk of premature death: “Injuries resulting from falls are the largest cause of accidental death and mobility-related disability among older adults,” reports a research team from University of California, San Diego. Experts there recently came together to evaluate how exercise improvements could help address this growing problem, bringing their backgrounds in the School of Public Health and Human Longevity, the Exercise and Physical Activity Resource Center, and the School of Medicine.
The results of their February 2025 study, published in the peer-vetted health research journal JMIR Aging, suggest focusing on three key areas to build strength and lessen fall risks: postural alignment and control, balance and mobility, and muscular strength and power.
For the study, a total of 92 participants were recruited. All participants were at least 60 years old, and 84% were female. Results from the CDC’s aptly named STEADI questionnaire (Stopping Elderly Accidents, Deaths & Injuries) helped researchers divide the participants into two categories: 55 were labeled as “low risk” and 37 were considered “moderate risk.”
Participants took part in a weekly, in-person, hour-long group exercise program called Strong Foundations. The program lasted for 12 weeks and gradually added new exercises to increase strength, postural control, balance, and mobility. The study participants were also given printed instructions “regarding how to safely complete the exercises without supervision” and access to a recording of the class sessions. They were encouraged to practice in a home exercise space at least twice a week outside of the class. They were also presented with mid-week challenges.
By the end of the study, researchers measured improvements in several notable tests aimed at increasing postural alignment and control, balance and mobility, and muscular strength and power. All participants “significantly” improved their 30-Second Chair Stand results, and the “moderate risk” group improved to a greater extent than the “low risk” group for the Timed Up and Go exercise. The study also says participants saw positive changes in their “relaxed” posture up to 27%, and their “as tall as possible” posture improved by about 36%.
The researchers mentioned that several exercise programs geared toward older adults do exist, but a variety of barriers may reduce the likelihood of someone participating. One of the study’s authors, Ryan Morano, MD, MPH, shared in a university press release that a virtual-based exercise program can be beneficial for older adults: “…not only can this platform eliminate barriers related to difficulty with transportation and concerns about participating in conventional gym environments, it can also bring highly qualified experts to individuals who are most in need, and do so safely,” Dr. Morano commented. Living in cities is said to promote health among seniors, but national data has suggested 63 million Americans live in rural communities. Especially in cold, icy weather, getting to Silver Sneakers can present dangers.
The researchers concluded that the overall physical improvements show “promise in digitally delivering needed public health interventions targeting fall risk among older adults.” The study notes that while several other studies have examined providing older adults with digital exercise instruction, “this is, to our knowledge, the first study to robustly measure a large population of older adults across multiple metrics of physical health and function.”
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