Simple exercises that promote strength, balance, stability and fitness can greatly reduce your chances of a fall. It can be as simple as tripping over because you are tired of lifting your feet high enough to take another step.

People who exercise have a greater awareness of the environment, which in itself decreases the chances of a fall. An exercise program adapted to reduce these risks should include general aerobic fitness and core stability training.

The focus here should be on the legs and abdomen - most people fall from a standing position, so strong, agile legs which are slow to fatigue are the best. Our stomach muscles, moreover, act like a corset around our spine, so strong, deep muscles will help support our back. Functional exercises such as squats, lunges and step-ups are great strengtheners.

Weight machines at gyms are not necessarily best as they don't provide the multi-directional movements we perform in our daily activity. Abdominal sit-ups and stomach crunches are good as external stomach exercises, but it most important to strengthen the deep corset spinal supporting muscles. This is where classes in yoga, pilates or a few sessions with a trained professional can be a great investment.

General / Aerobic Fitness

A simple and free activity such as walking can help reduce falls simply by increasing the amount of time spent ‘training' the feet in a controlled fatigued state. People who exercise regularly generally get tired at a slower rate.

Core Stability

Core stability means having balance from the core or trunk of our body. The trunk (torso) is like the powerhouse of the body, or at least should be. So many people - of all ages - who attend gyms often strengthen their body from the ‘outside in' rather than from the ‘inside out.' Instead of pumping weights to achieve big, strong arms and legs, we should be aware of the extra stress these heavier appendages might have on our torso. It certainly is important to strengthen these muscle groups, but it is also equally important to strengthen the deep abdominal muscles which aid in spinal stability.

It is, after all, our spine that holds our weight upright. Every time we move our body, it tends to sway in that direction until sub-conscious muscle control returns the body back to its normal position. For example, as we walk, we are exposing our body to a series of ‘falling overs' in a forward direction. Someone with good core stability has the ability to control this natural body sway.

Good Core Stability Strongly Relates to Good Balance and Good Posture

You don't need to go to the gym to perform core stability exercises - they can be done in a chair, lying on the floor or using a fitball. Yoga and pilates are good ways to learn exercises for core stability; having a few sessions with a physiotherapist or exercise professional is very useful. It's always a good idea to seek professional advice when using a fitball to make sure it is used correctly.

Balance

This concerns brain / muscle coordination which is very important when trying to prevent falls. Balance is a highly-trainable physical characteristic which can improve rapidly. Many professional athletes include sport-specific balancing programs to improve performance. It is important to obtain professional assistance when starting a specific balance program. Variety is the key.

The more you vary your exercise routine the more chance you have of exercising different muscles and joints. It is great to look at all types of exercise to keep the mind and body in peak condition.