STAY STRONG, STAY STEADY: PREVENTING FALLS FOR WOMEN WITH BONE LOSS

Stay Strong, Stay Steady: Preventing Falls for Active Midlife Women

The Facts You Need to Know

• Falls are the leading cause of unintentional injury death for adults 65 and older in the U.S.
• In 2018, 27.5% of older adults reported falling at least once, equating to 714 falls per 1,000 older adults.
• 10.2% of older adults reported fall-related injuries, with 170 fall-related injuries per 1,000 older adults.
• Since 2001, the fall-related death rate has increased by 41%, from 55.3 per 100,000 in 2012 to 78.0 per 100,000 in 2021.
• Exercise interventions have been proven to reduce falls, especially those incorporating strength, balance, and functional training.
• Group exercise and multifactorial interventions (addressing balance, vision, medication, and environment) show significant benefits in fall prevention.

Why Should You Worry About Falls Now?

Like you, many active midlife women believe that falling is something that happens to "older" people. But the reality is, as we age, our risk factors for falls begin to creep in long before we expect them to.

With menopause,  the stability and strength you once took for granted may not be as reliable as you think. This can be due to osteoporosis, changes in hearing and eyesight, as well as back pain and other nagging injuries which hampers your proprioception and can lead to missteps.

Your bones may have lost density, your balance may not be as sharp, and past injuries can make movement patterns compensatory—putting you at an increased risk of an unexpected fall.

And while you may believe you’ll never fall, ask yourself:
Are you actively training for balance and resilience?
Just like strength training for muscles, balance and fall prevention require ongoing practice.

The Power of Prevention: What You Can Do Now

1. Strengthen Your Body for Stability

Falls aren’t just about balance—they’re about strength and reaction time. Training for fall prevention includes:

• Strength and resistance training to maintain muscle mass and bone density.
• Dynamic balance training to enhance reflexes and coordination.
• Postural and gait exercises to ensure proper alignment and prevent unnecessary strain on joints and muscles.
• Reduce sitting time to avoid muscle atrophy and dulled nervous system responsiveness

2. Train for Real-Life Movement

Incorporate movements that challenge your body in all three planes of motion (forward/back, side-to-side, and rotational):

• Tai Chi or Yoga: Improves balance, flexibility, and coordination.
• Core Strengthening: A stable core supports better movement and reaction time.
• Dynamic Drills: Side steps, weight shifts, and controlled step-downs train real-world, functional movements that improve your dynamic responsiveness and prevent falls.

3. Build Bone Density with Impact and Resistance

• Resistance training  with bands, kettlebells, dumbbells, barbells or bodyweight exercises stimulates bone growth and prevents muscle loss, helping you to stay stronger longer
• Weight-bearing exercises like walking, hiking, or dancing may help maintain bone mass.
• Vibration therapy may improve bone density and neuromuscular function
• Rebounding may also contribute to improving balance and coordination while also improving muscle responsiveness and bone strength

4. Re-train Your Nervous System

Your brain and body need to communicate effectively to react quickly and avoid falls. Breathing techniques, mindful movement, and somatic awareness help:

• Improve proprioception (your body’s sense of positioning in space).
• Reduce overactive stress responses that lead to stiffness and poor reaction time.
• Review your Back in Balance: Feel Better, Move Stronger and Rebalance Your Nervous System course to
•  Understand the connection between stress, pain, and your nervous system
• Learn and practice techniques to switch you out of fight-flight mode in to rest-and-digest healing mode
• Re-familiarize yourself with breathing exercises and mindfulness practices to calm your body and your mind
• Learn simple, daily routines that will help you manage stress and reduce chronic pain when practiced consistently

5. Assess Your Personal Fall Risks

• Postural habits: Are you compensating due to pain?
• Vision: Small changes in eyesight affect depth perception and balance.
• Medication side effects: Dizziness or drowsiness can increase fall risk.
• Footwear and environment: Slippery surfaces, poor lighting, or unstable shoes increase your risk.

The Importance of Coaching, Community & Consistency

You don’t have to do this alone. Working with a coach and being part of a community makes a significant difference in motivation, accountability, and effectiveness. A coach will:

• Help customize a fall prevention plan based on your specific needs.
• Provide guidance on safe, progressive training adapted for your body.
• Offer support and feedback so you stay consistent.

The Retrain Back Pain Commuinity is a supportive network of active mid-life women like you, who provide the accountability and encouragement you need to make fall prevention a lifelong habit. 

It’s been proven that connecting with others, sharing progress, challenges, and strategies is the best (and most enjoyable way) to achieve consistency and long-term success.

Final Thoughts

Preventing falls isn’t just about avoiding accidents—it’s about preserving your independence, confidence, and quality of life. 

Taking action now ensures that you can stay strong, mobile, and resilient for years to come - before an injury occurs!
Remember, it’s much easier to prevent a serious injury than it is to recover from one, especially as we age.

Start today by making small, consistent changes. 

You’re invited to join our community or send me a message if you’re curious about what working with me one-to-one could be like. 

The important thing is that you take action and commit to training your body and brain today - your future self will thank you!

Looking for a Holistic Osteoporosis & Fall Prevention Program? 

Join the Retrain Back Pain Community for expert guidance, support, and step-by-step strategies to keep your bones strong and your body stable. 

Let’s build strength, confidence, and resilience together!