Most people don't think about falling until it happens. But by then, it's no longer about prevention. It's about recovery.
"We're seeing diminishing balance and strength starting around age 45 for women," said Sara Mathews, MS, RDN, a health promotion and wellness expert at Intermountain Health. "So, it’s important to start preventative exercises well before we reach 65.."
To avoid falls in your 60s or 70s, it’s best to start preparing in your 40s or 50s. That might sound early, but it's one of the most important things you can do to stay steady, strong, and confident later in life.
Your future balance depends on today’s movement
Statistically, most falls happen after age 65, but the physical changes that lead to those falls start decades earlier.
By your mid-40s or 50s, you may start noticing subtle shifts: a little more hesitation on uneven ground, less muscle strength, or feeling off-balance when you stand up too fast. For women, changes in balance and strength often show up during perimenopause or menopause, due to hormonal shifts that affect muscle and bone.
If you're already in that age range (or past it), there's no need for alarm. But, it is a good time to get intentional about building habits that support your body for years to come.
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It's about freedom, not fear
Fall prevention isn’t just about avoiding broken bones. It’s about protecting the life you want to keep living.
It’s the difference between chasing grandkids through the park or watching from the sidelines. Between grabbing groceries when you feel like it or relying on someone else for every errand. Between discovering new hiking trails or sticking to familiar ground because it feels safer.
One fall can change everything. Even a close call can shake your confidence, turning simple movements into sources of worry.
But when you build strength and balance now, you’re investing in your freedom to keep going, exploring, and living life on your own terms for years to come.
Strong habits today, fewer falls tomorrow
You don't need hours at the gym or special equipment. The key is moving with purpose to gain strength, balance, and body awareness.
Build strength. Focus on your legs, core, and upper body with simple exercises like squats, lunges, or chair stands. You can use resistance bands, small handheld weights, or even your own body weight. Aim for 2–3 sessions per week.
Improve your balance. Try standing on one foot while brushing your teeth. Walk heel to toe across the room. Sign up for a yoga or Tai Chi class. These activities help retrain your body's ability to respond and recover quickly.
"Tai Chi is one of our favorite recommendations," Sara shared. "It's slow, controlled, and great for both balance and flexibility. And, there are often free community classes available."
Keep moving but mix it up. Walking is great for cardiovascular health, but it's not a replacement for strength training or balance work. Try to combine all three throughout your week.
Make your home safer. Take 15 minutes to walk through your living space and identify anything that could cause a trip or slip. Bunched up rugs, loose cords, low lighting, or cluttered walkways are common culprits.
Intermountain Health’s Defying Gravity class can help
We offer a free class called Defying Gravity that helps adults of all ages build strength, improve balance, and reduce their risk of falls.
It's taught in person by health and wellness experts and includes hands-on exercises, practical tips, and personalized support. The class is currently offered across Utah and will soon be available in Colorado, Montana, and Nevada.
Talking to your doctor about fall prevention
If you're 65 or older, your doctor should ask about fall risk as part of your annual wellness visit. But if you're younger, or if it hasn't come up yet, you can also start the conversation.
Say something like: "I want to stay active as I age. Can we talk about fall prevention and how I'm doing with strength and balance?"
You can also use the CDC's STEADI (Stopping Elderly Accidents, Deaths, and Injuries) self-check. It’s a quick 12-question tool you can fill out at home and bring to your provider. It covers common risk factors like dizziness, medication side effects, and previous slips or stumbles.
Start now, stay strong
The earlier you start, the easier it is to stay steady – and the more likely you are to keep doing the things you love.
Intermountain Health offers a range of fall prevention resources to support you at every stage – from quick video guides and printable tip sheets to hands-on education. Along with the Defying Gravity class, you can explore our Fall Prevention 101 videos, find community-based classes through local senior centers, or learn easy at-home fall prevention tips. These tools are designed to help you build strength, improve balance, and feel more confident in your everyday life.
Want to see how strong your balance really is?
Join us for a free interactive webinar:
Think losing strength and balance is just part of getting older? Think again.
You'll learn simple ways to improve your strength and balance at any age – and even test your balance from home. It's a fun, empowering way to take the first step.
Date: September 24, 2025
Time: 5-5:30pm MST
Register here