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Stay Steady. Fall Prevention Tips for Seniors

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The Makovicka Difference

We are leaders in our profession, locally owned and operated by physical therapists who forge relationships with patients, and advocate for their care. All of our clinics have board-certified specialists on staff, meaning you get the highest level of care to maximize your recovery, and get you back to your game. We will listen, evaluate your symptoms, and create a personalized physical therapy program to meet your needs and improve your function, strength, and mobility.

Learn fall prevention tips for seniors. Strength, balance, and home safety can lower fall risk. Discover how Makovicka Physical Therapy can help you to stay steady, starting with an easy assessment called the 5 Times Sit to Stand Test.

September is Fall Prevention Month, an important reminder that falls are common—but not an inevitable part of aging. With strength training, balance exercises, home safety tips, and simple tests like the Sit to Stand, seniors can reduce fall risk and stay independent. With the right strategies, you can reduce your fall risk and maintain your independence.

Why Fall Prevention Matters

Falls are one of the leading causes of injury in older adults, costing the U.S. health system an estimated $50–80 billion each year. Beyond the financial cost, falls can rob people of their confidence and ability to perform daily activities like getting out of a chair, climbing stairs, or walking safely.

Balance training using a gait belt with a physical therapistThe 5 Times Sit to Stand Test: A Simple Fall Risk Assessment

One way to measure your risk for falls is through the 5 Times Sit to Stand Test. The Five Times Sit to Stand Test is a quick assessment where you stand up and sit down from a chair five times as fast as you can. The time it takes helps to measure leg strength and fall risk.

How to Perform a 5 Times Sit-to-Stand Test:

Using a standard chair, cross your arms over your chest, sit with your back against the chair, and then stand up and sit back down five times as quickly and safely as possible.

Age-Based Norms for 5 Times Sit to Stand:

  • 60–69 years: about 11.4 seconds

  • 70–79 years: about 12.6 seconds

  • 80–89 years: about 14.8 seconds

Taking much longer than these norms may indicate increased fall risk. If so, consult your physician or physical therapist. Makovicka Physical Therapy has vestibular trained specialists at many clinics. Learn more about Vestibular Physical Therapy by clicking here:

Fall Prevention Tips for Seniors: Strength and Balance
Fall prevention tips for seniors. Building strength under guidance of physical therapist.

Lower body strength is critical for stability. Without regular resistance training, older adults naturally lose muscle mass each year, making exercises like walking, stair climbing, resistance band work, and water exercise essential.

Balance training is equally important. Simple activities like single-leg stands, heel-to-toe walking, or chair rises can strengthen your ability to stay steady. Always practice near a sturdy surface for safety.

Create a Safer Home

Most falls happen at home. Reduce your risk by adding night lights, removing loose rugs and clutter, securing cords, and installing grab bars in bathrooms.

When to See a Physical TherapistVestibular Susan and Amy

If you feel unsteady or have already experienced a fall, a Makovicka Physical Therapy therapist can assess your balance, create a personalized strengthening program, and help you stay safe and confident. Falls are common, but they don’t have to define aging. By strengthening your legs, practicing balance, and making your home safer, you can stay steady and independent for years to come.

References

1)      Exercise for falls and fracture prevention in long term care facilities. https://pubmed.ncbi.nlm.nih.gov/23860265/

2)      Preventing Falls in Older Persons. https://pubmed.ncbi.nlm.nih.gov/28925664/

3)      The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8

4)      Exergame technology and interactive interventions for elderly fall prevention. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265

5)      Physical Therapy Guide to Falls. https://www.choosept.com/guide/physical-therapy-guide-falls

6)      Fall Prevention Starts with a Conversation. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers

7)      Balance and Falls. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

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