Dreading Falls As You Age? This Will Help

I’ve recently had several clients who’ve had to take time off Pilates due to falls. I’ve also heard stories about friends and family members who have taken falls this past year. All have been in their late 60’s and 70’s, and luckily nothing was life threatening. Suffering falls as you age can happen, but there are ways to help prevent them or at least make them less of a big deal. 

Falls Are Going To Happen

Here’s the thing: Falls happen! Children fall down all the time and basically bounce right back up. Yes, they are closer to the ground than us, but they are also more limber and flexible. Falling for babies and toddlers is really part of the learning process of going from laying down to eventually running. 

Unfortunately, falling down as an adult is part of life, too. I’ve had two falls of my own this past year. One got my pelvis twisted and I needed a couple of chiropractor visits to sort things out. I definitely prefer to stay on my feet, but I will say that I thank Pilates when I do fall. That’s because the fall itself (and getting back up again) isn’t as rough as it could be.  

Why Falls Happen As You Age

A big reason that more falls happen as you age is because if you don’t use it, you lose it! Work and general life responsibilities often mean we move less, sit in chairs more, and end up doing repetitive activities rather than a variety of types of movement. 

Using kids as an example again, they run, climb, play on the floor, and interact fully with their environment. I used to prefer to sit on the floor to watch TV well into my thirties. Now? Not so much. Even the people who have an active hobby like running or golfing will often do that one thing exclusively. Running is great for you – but not if it’s the only thing you do. And golfers only swing on one side, which can create great imbalances between the sides of the body. From working in gyms for a long time, I know that the heavy-lifters and cardio-lovers often neglect stretching and mobility work.

All of this eventually catches up with you. Will you notice it right away? Probably not. It happens slowly over time. One day you are watching TV on the floor with your kids, and suddenly you try and get down to the floor to play with your grandkids and it requires slow, careful movement to get down and back up again. And if you don’t have the strength, mobility, and flexibility to do that, how can you be strong and stable enough to stop a fall from happening when something unexpected happens? 

Don’t Forget About Your Feet

Feet are something I never thought much about before I started Pilates. In fact, I once worked in a bank standing in high heels for 8 hours a day! Shoes may keep our feet safe from sharp things on the ground (and they can make or break an outfit!), but they also keep our feet squished up, relatively immobile, and they don’t adapt to changes in surface under us very well. 

In Pilates, you are constantly working on foot flexibility and mobility. You will notice that throughout a Pilates workout, you are pointing and flexing your foot and/or toes. Your ankles move in all ranges of motion. And then there are the apparatuses like the foot corrector, toe gizmo, and 2×4. Your feet get a great workout, which will help them support you on uneven ground to keep you stable and standing. 

Getting Back Up Again

Falling has two parts: meeting the ground, and then getting back up again. I have noticed that it’s not QUITE as easy to get down to the ground to do mat work sometimes, and the more I notice it, the more I make myself work on it. The best way to do that is, quite simply, to practice. Almost every one of our clients does work on the mats and the reformer, both of which are lower to the ground than a chair. This is great for practicing mobility. You will also need strength to push yourself up off the ground, and have supportive ligaments around joints. 

How to Prevent Falls As You Age

Like I said, falls are going to happen. But if you take care of your body, you may be able to prevent falls, catch yourself before you hit the ground, or fall a bit more carefully to avoid serious injury. Pilates is the perfect way to support yourself in all of these situations. 

A lot of Pilates exercises build core strength, which help you to stay strong and upright. There are also exercises, like marching on the spot with high knees, that help your body to learn to use its core while balancing on one foot. If your body is used to this subtle way of engaging, it will know what to do when the time comes. 

The foot corrector and exercises like picking up marbles with your toes also have you standing on one foot at a time. These exercises require balance, improve your coordination, and work on your foot strength and mobility. Yes, you will feel wobbly at first, but with practice, your body adapts and you get better at it. This will come in handy the next time you trip on uneven pavement or while on a nature walk. 

In general, Pilates helps your whole body stay flexible, mobile, and strong. Yes, this will help prevent falls as you age, but it will help with a whole lot of other things, too! Things like reaching up to grab something above your head, bending down to pick things up off the ground, and getting up and down from low places. It’s amazing what you’ll notice if you are consistent with your Pilates practice. 

You Can’t Avoid Aging

There is nothing we can do about aging. It’s a natural part of life and we will all feel it eventually. Luckily, we can support our bodies through the process so we can keep doing the things we love for longer – and Pilates is an excellent way to do that. The sooner you start, the sooner you’ll reap the benefits. Even if you are in your 30’s, 40’s, or 50’s, and things are just starting to feel tight and achey, you can start the process now before things start to catch up with you.